Home Workout For Goalies – No Equipment

I want to make it simple for you to achieve your goals (it won’t be easy, because you have to do the work).  I also want to make it simple for you to see whether you really WANT what you think you want.

Here’s how I am going to do it.

I am going to remove every single barrier to taking the next step.  I am giving you a goalie workout that you can do at home without any equipment (so not having a gym membership can’t be an excuse), it will take you 30-minutes or less (so time can’t be an excuse) and I will give you videos of each and every exercises (so not knowing what to do can’t be an excuse).

Then, you will either do it and take a step closer to your goals or you will find some other reason (cough, cough excuse) not to do it and stay the exact same goalie you were yesterday, last week, last month and last year.


Here is your home based goalie workout:

Mobility Circuit – Do one set.

Half Kneeling Groin x 30s each

Half Kneeling Groin + Rotation x 8ea

3-Way Hamstring – 30s each

Hip Flexor Foot On The Wall x 30s each

Supine Hip IR x 10 – hold 3s

Quadruped T-Spine Rotation x 4ea

Strength + Agility Circuit – repeat 2-3 times. No rest between exercises.

Squat Lateral x 12ea (3011)
– To develop lateral pushing strength and teach your groins to lengthen under tension reducing your risk of groin strain.  You don’t need the dumbbells, but if you have them use them.

Knee Down Lateral Hop x 4ea (expl)
– make sure you are getting a full push so you develop maximum post-to-post power.  Keep your shoulders square

Reverse Jackknife Push Up x 12 (3011)
– To develop upper body strength with a core and hip stabilization demand

Lateral Hop & Stick, 2-Count x 3ea (x0x3)
– Stay low in your legs, focus on lateral pushes, not popping up in the air. Stick your landing and hold for 3 seconds.

Side Plank + Leg Lift x 1 each – Hold 30s
– To give you core stability while developing strength in your lateral hip (your pushing muscles).  This one is MUCH harder than it looks, go from your knee on the bottom leg to start.

Bent Over T, V, W x 6ea (1012)
– Builds your shoulder stabilizers and your mid-back muscles.  If you have a chin up bar at home, do a set of 6 chin ups ever other workout.  Hold a water bottle in each hand to add a bit of weight (no more than 5lbs)

Knees Together Glute Bridge x 20-30 (1011)
– Keep your knees together to get your groins in on the act.  Build those butt muscles and develop stamina in your back extensors so you can hold your ready position without getting that ache in your lower back


  • None of the exercises should be giving you joint pain.  If your muscles feel like they are working, that is okay, but you should not be feeling pain.  If an exercise is giving you pain, then stop doing it immediately and leave it out.
  • What does (3011) mean?  These are your tempos and it is essential that you follow the tempo as outlined.  So if you see (3011) for example, that means you will lower for 3 seconds, pause for 0 seconds at the bottom of the move, lift for 1 second and pause for 1 second at the top.  When you see (X0X3) that means “explode, no rest, explode, hold 3s”. Failing to follow the tempo changes the adaptation you will get from the exercise.
  • Do this program AT LEAST twice per week (preferably three times) if you want to see any benefit.

Yes, there are other things you can do that will give you more benefit.  Please resist the temptation to email and ask if you could to this exercise or that exercise or add in this one that you saw on Instagram.  There are thousands of things you could do.

Is this too easy for your fitness level?

If you are looking for a more advanced periodized full training program, then you might want to check out this one.  If you are just starting out and want to be more flexible on the ice, have stronger pushes (that last for the entire game), then this is something to get you going.

Enjoy 😉

PS – remember, I am not trying to kill you, just give you a workout that will make you better on the ice during this early stage of the season.  Anyone can design a hard workout, I want to give you an effective workout, which means maximum return with minimum wear and tear, so you can perform on the ice where it counts.