EOTW: The Bobrovsky Shuffle

off ice goalie training

A couple of weeks ago Steven Shields asked me via his Facebook page how the heck Sergei Bobrovsky made THIS move.  It is worth watching the entire video because they is some great movement there, but the magic movement we are talking about here happens at about 2:15-2:18 into the video…

If you cannot see the video above, click here

My initial thinking was ‘magic’.

Definitely Magic!

But that didn’t seem like it would probably fly for his group of passionate goalies, so I watched it about 2,341 times and decided that it really was magic, but you could probably recreate it by working on some of these exercises…

  • Half Kneeling C Cut
  • Wide Half Kneeling Push Lateral – don’t forget to use different angles
  • BG Resisted Wide Half Kneeling Push Lateral

Here’s Exactly How To Do Them

If you cannot see the video above, click here

How Many Should You Do?

Ultimately you will need a lot of strength in your adductors, hip extensors, hip stabilizers and torso stabilizers, so your goal is to get a fairly heavy resistance with lower volume, BUT since you are in such a different position, with very poor leverage, start with a light load and slightly higher reps then work your way down.

I suggest three sets:

1st set = 10 reps with very light resistance

2nd set = 6 reps with slightly more resistance

3rd set = 4 reps with slightly more resistance

Listen To Your Hips

As always, listen to your body – this exercise is not for everyone. If you are not doing any goalie specific off-ice training right now, this is NOT for you. You need to start by building your foundation of mobility, stability and strength, then move on to these complex movements.

If you want a step-by-step plan to get you there, then you can start HERE.

Happy training!

Cheers,
M

PS – if you know you need to do some off-ice training, but you aren’t sure where to start or even if you could keep up with a step-by-step goalie specific training program, I have removed all the risk for you.  Get full access to ALL of the Shutout Academy for only $1 (that’s not a typo) >> CLICK HERE