Welcome to another insightful session from Goalie Training Pro TV, where Maria shares her expertise on off-season training for goalies. Whether you’re a seasoned athlete or just starting, this guide will help you make the most of your off-season while keeping the fun alive.
This week’s session was jam-packed with everything from hand-eye warmups to deep dives on Sense Arena and fixing off-season training mistakes.
Let’s jump right into the highlights!
Pregame Hand-Eye (aka Hand-Sciencey) Warmups
Yes, I know “hand-eye” triggers some folks who want it to be “hand-sciencey,” but we’re sticking with it because you all know what we mean.
Here are a few warmup ideas:
- Oculomotor reflex training – Move your head while keeping your eyes fixed on a point.
- Catch Ball Drill – A bungee-tethered tennis ball attached to your waist lets you throw and catch without chasing it around. It lets you incorporate movement and reaction without losing your gear mid-rink.
- Wall Rebounds – Throw the ball so it hits the wall and floor (rising puck effect), or bounce it off a wall corner for unpredictability.
- Vision Obstruction – Start with your glove behind your back or head turned away—then find the ball and catch it.
Pro tip: Always wear your goalie glove when training glove hand! Bare-hand catching teaches the wrong glove positioning.
These drills should be quick—2 to 3 minutes just to wake things up.
Sense Arena: Is It Worth It?
Short answer? Yes.
I’ve been using Sense Arena since it first came out. I don’t even play video games, but I gave it a try because a friend (Brian Daccord) was involved. It blew my mind—even in the early days with bowling-pin shooters.
Here’s why it works:
- It reveals your actual on-ice habits—good and bad.
- It now uses real video of elite shooters.
- You get 3D replays to break down exactly how and where you got beat.
- You can turn on box control visuals and even run positioning assessments.
For those without regular access to coaches or ice, Sense Arena is a valuable tool. Use it 20–30 minutes a day—don’t marathon it like a video game.
And yes, I have a coupon code: GTP50 saves you $50.
I don’t keep the commission—all proceeds go to Lift the Mask, a mental health initiative by The Goalie Guild.
Off-Season Mistakes & What to Do Now
A goalie recently messaged me feeling sluggish on the ice after crushing a gym program since May. I took a look—it was a classic bodybuilder split routine: chest/triceps day, back/biceps day, etc.
Here’s the thing:
- It builds strength, but not functional goalie strength.
- No lateral power, no goalie-specific movement patterns.
- If your legs feel heavy on the ice, this could be why.
If you’re in the same boat and only have 7–8 weeks left before camp:
- Don’t panic.
- Shift your focus now to lateral power, dynamic movement, and goalie-specific functional training.
- DM me on Instagram and I’ll help you get pointed in the right direction.
Toe Ties vs. Skate Laces?
My personal favorite? Elastic toe ties.
Why:
- They reduce strain on your ankle and medial knee during the butterfly.
- They help your pad return to center naturally after saves.
Skate laces are fine—as long as they allow enough slack for proper rotation and don’t pull your leg into uncomfortable positions. Just remember: toe ties aren’t one-size-fits-all. Try different setups and see what allows optimal performance and joint health.
What’s the Best Use of a Young Goalie’s Time?
No, Sense Arena isn’t the best thing for a young goalie—it’s a tool, not a foundation.
Instead, focus on:
- Motor Skill Development – They’re at the prime age to absorb movement patterns.
- Power Skating – Build edge control and stability in full gear.
- Multi-Sport Training – Improve hand-eye, agility, and general athleticism.
Forget the “get big” obsession. They’ll grow. Focus on movement and mechanics now.
If you need personalized guidance, feel free to reach out to Maria via direct message. As always, if you have any questions, please reach out to help[at]goalietrainingpro.com Embrace the journey, have fun, and prepare to hit the ice stronger than ever.
That’s all for today. Thanks for stopping by. Catch you here next time!