10 Secret Habits Of Pro Goalies: #3 Goalie Specific Cardio šŸƒā€ā™‚ļø

Secret #3 of your 10 Secret Habits Of Pro Goalies and this one is all about goalie specific cardio. How much should you run, how far? Should you do HIIT?

Habit #3 – Goalie Specific Cardio

Pro goalies don’t do steady state cardio anymore.Ā  They don’t go for a 5 mile run, or ride the bike for 60 minutes.Ā  They do more dynamic specific training.Ā  High intensity interval training is part of it, but I am going to give you a home base goalie specific workout that will help you use your energy systems more efficiently.

I’ve listed two different versions of the same circuit below.Ā  If you’re looking for more of a challenge then Level 1, then you can attempt Level 2 and see how you do šŸ˜‰

Level 1

  • Low Lateral Shuffle – 10 secondsĀ 
  • Alternate Knee Recovery – 10 secondsĀ 
  • Post Hold – 10 secondsĀ 
  • Squat Jump Shuffle – 10 secondsĀ 
  • Squat Hold – 10 seconds
  • Rest 90 seconds to 2 minutes

Repeat Circuit 5 times

Level 2

  • Low Lateral Shuffle – 15 secondsĀ 
  • Alternate Knee Recovery – 15 secondsĀ 
  • Post Hold – 15 secondsĀ 
  • Squat Jump Shuffle – 15 secondsĀ 
  • Squat Hold – 15 seconds
  • Low Lateral Shuffle – 15 seconds
  • Alternate Knee Recovery – 15 secondsĀ 
  • Post Hold – 15 secondsĀ 
  • Squat Jump Shuffle – 15 secondsĀ 
  • Squat Hold – 15 seconds
  • Rest 2-3 minutes

Repeat Circuit 5 times

 

Happy training.

Cheers,
Maria