Speed Drill for Goalies: Pass– Shuffle – Accelerate
Most of you know that speed is just a measure of how fast you can go, it does not account for agility.
So a drag racer is fast, a Formula One racer is agile.
I asked you if you wanted a strength or speed exercise this week and whether you wanted it for goalies or skaters. In hindsight most speed drills that help a goalie will help a skater as well and I think that is the case with this one.
I am also going to push it a little bit by making it a speed drill out of transition – so maybe a goalie making a save then hustling to the bench for an extra attacker at the end of the game or on a delayed penalty. An extra second or two can make a big difference and that is why this off-ice goalie drill was included in this month’s Goalie Workout Club workout.
The Drill…
If you cannot see the video above, simply click on this link
https://www.youtube.com/watch?v=iUOl1asCzXA
The video shows you exactly how to do it, but you will start with a med ball squat and pass followed immediately by a lateral shuffle, staying low in your legs and straight into a forward sprint over 15-20 meters. If you do not have a medicine ball then just do a squat jump into the lateral shuffle.
Walk back for rest.
Try to keep your legs turning throughout the drill; eliminate hesitation in the transition from one move to the next.
Do 3 sets of 3 repetitions each way as a part of your speed or power training day.
That’s all I have for you today – make it a great one!
Cheers,
M