Simple Exercise to Help Hockey Goalies Stay Low and Reactive

As a hockey goalie, you cannot afford to get tired.  You cannot let your legs turn to cement and weigh you down as the game goes into the third period and beyond.  You must be able to stay in your low ready position.  If you get tired and start standing up when the play is in your end, then when you need to make a quick lateral movement you are not ready to go.  You first have to bend your knees and then make the move.  Standing up as you fatigue is a sign of poor physical preparation.  Here is a simple exercise you can do to help you stay low and reactive until the final buzzer.  Give it a try…

Wide Outs – builds endurance in your legs and allows you to maintain your perfect ready position.

Start in a low ready position, with your knees bent to approximately 80 degrees.  You cannot allow your chest to drop as you go through the set, keeping your chest up makes you look bigger in the net and let’s you follow the play better.  Next, maintain your low position (your head level should not change) as you quickly hop your feet into a wide stance and then back again to neutral stance.  Your feet will land approximately double hip width apart with your toes slightly turned outward and you knees in line with your toes.  Start with three sets of 10 repetitions taking 30 seconds of rest between each set.  Build up to three sets of 30 repetitions taking 45 seconds of rest between each set. 

 Wideout 1

Wideout 2

Enjoy that one, it should give you a good burn.