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. They don’t go for a 5 mile run, or ride the bike for 60 minutes. They do more dynamic specific training. 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. If you’re looking for more of a challenge then Level 1, then you can attempt Level 2 and see how you do 😉
Level 1
- Low Lateral Shuffle – 10 seconds
- Alternate Knee Recovery – 10 seconds
- Post Hold – 10 seconds
- Squat Jump Shuffle – 10 seconds
- Squat Hold – 10 seconds
- Rest 90 seconds to 2 minutes
Repeat Circuit 5 times
Level 2
- Low Lateral Shuffle – 15 seconds
- Alternate Knee Recovery – 15 seconds
- Post Hold – 15 seconds
- Squat Jump Shuffle – 15 seconds
- Squat Hold – 15 seconds
- Low Lateral Shuffle – 15 seconds
- Alternate Knee Recovery – 15 seconds
- Post Hold – 15 seconds
- Squat Jump Shuffle – 15 seconds
- Squat Hold – 15 seconds
- Rest 2-3 minutes
Repeat Circuit 5 times
Happy training.
Cheers,
Maria