Hockey Goalie Training | Off Season Workout

It’s that time of year for a hockey goalie training off-season workout that you can do 2-3 times per week. I purposely made it so you don’t need a lot of specialized equipment to do this goalie specific workout.

A) Lunge Lateral + Pause – 2-3 sets of 6ea (3311)

A1) Bilateral DB Row – 2-3 sets of 8-12 (2013)

A2) Push Up + Lift Off (around the world) – 2-3 sets of 1 each/each way (2012)

B) ½ Groin Crease Push – 2 sets of 8-12 (2121)

B1) ½ Groin Reverse Crease Push -2 sets of 8-12 (2121)

B2) Side Plank From Knee + Abduction – 2 sets of 8-12 (2012)

B3) Single Hand Puck Handling – 2 sets of 60s each – wear glove

Happy Training,

Coach M


If you want to see how we can work together so you get the exact off-ice training programs you need, head over here to learn more –


Here’s where you get the FREE program that gives you a 2-5” wider butterfly flare in 14 days or less – OR if you crave a deeper splits, then I have a FREE program for that too –


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