Off-Ice Goalie Workout At Steve McKichan’s Free MiniCamp

What a weekend!  Is it just me or did it feel like there was hockey on 24-hours per day for the last few days?  Now, you know I did not stay up to watch the late games, but I did see lots of hockey.  I was thrilled to see Team Revolution athlete Andy McDonald and his St. Louis Blues teammates move on to the second round.

I was cheering for Pittsburgh, but Philly did deserve to win that series so that is good for them.  You may have heard me mention the new coach who is working with me at Revolution, Tyler Doig, those of you who follow the OHL will recognize him from his years with the Guelph Storm before moving on to play in the ECHL and AHL.  Well, Tyler called the Kings to move past the Canucks in 5 before the series even started.  There will be some major boasting going on in the gym today.

Finally, I watched the Washington v Boston game which I found really entertaining and I am keen to see how it ends up in game 7…BUT… The highlight of my weekend was heading out to Strathroy (we call it Strath-VEGAS around here) to run a session for Steve McKichan’s Future Pro mini-camp.

You see, Steve generously donates his time, expertise and ice to run a completely FREE mini-camp out of his home base in Strathroy for 20 goalies who are action takers.  You see he posts this free offer over at and the first 20 goalies to jump at the offer are in!

So, in the spirit of giving I volunteered to head out and run the off-ice session – it was awesome!  Some of the goalies had done a lot of off-ice training before so they ripped through the workout.  Some had not done much off-ice training before and had never used an agility ladder, so it was a new experience for them altogether.  But guaranteed, everyone found at least one weakness that they can now work on and improve.

Off-Ice Goalie Workout (Video)

Here is the off-ice goalie workout we went through – I will give you the breakdown below:

Dynamic Warm Up x 10 meters each

  • Walking Quad Stretch
  • Walking Hamstring Stretch
  • Knee Push Pull
  • Walking Leg Cradle
  • Inverted Reach
  • Side Step Down-Back-Shuffle

Muscle Activation x 5 each

  • Single Leg 3-Way Reach
  • Lateral Hop & Stick

Metabolic Circuit x 30s each – 4 sets

  • Agility Ladder Pivot
  • Plank Saw
  • Hip Flexion & Hold

Strength Circuit

  • Squat Jump & Hold 5x 3 jumps + 5 second hold
  • Low Lateral Hip Shift with Bungee x 30 seconds each way
  • Ready Position BG Stabilization x 30 seconds each way
  • Side Clam x 15 each side
  • Side Lying Hip Abduction x 15 each side

Thanks to Steve McKichan for running such an awesome event and thanks to all the goalies that came out and worked hard – I had a great time and it was so cool to meet face-to-face many of you who I have know for years online.  This is why I work with hockey players and goalies in particular, you are great people, I could have stayed and talked training all day with you.  Hope to see you again soon!


PS – I just had the camera on a tripod, so if you don’t feel you got the best idea of what to do for each exercise, leave a comment below and if I get enough of you asking for it, I will shoot another video showing you each exercise step by step – how does that sound?