We work a lot of lateral movement patterns for your agility training and I like to add in elements of transition both in terms of direction and position. This allows you to use your power and speed on the ice from different less common positions than the typical ‘ready’ position.
What I have for you today is a transition from a low position (like a butterfly for example) to a single leg recovery followed by a lateral push.
I like this off-ice goalie drill for not only the transition and power push, but also for the impulse and control required from the adductors (groins) of the stabilizing leg.
Here’s What It Looks Like…
If you cannot see the video in the player above, simply click on this link
http://youtu.be/w0K_JROl7Sc
Technical Points
Keep the knee of the stabilizing leg pointing straight ahead or up slightly with a 10-20 degree bend. Trying to keep that knee fully extended or having the knee pointing down toward the floor may not give you enough support and you could hurt yourself. This is NOT a drill for beginners.
As with other off-ice goalie drills that develop your power and agility; be aware of what your upper body is doing. Are you staying square? Are your hands flailing around? In the video you can see how I want to use both legs to ‘jump’ laterally for the first couple reps (a common flaw) and then it gets cleaned up to a single leg push.
How Much? How Many?
The volume will be low for this goalie drill because we are working more on speed than stamina, so do only 2-3 sets of 3 reps on each side.
So there is a new drill you can add to your rotation of off-ice agility drills. As always, start slowly and learn the technique.
Happy training!
Cheers,
M