How To Beat The Pass | In Season Goalie Speed Workout

Here’s how hockey goalies beat the pass on their skates and play with more patience. This off-ice speed workout is designed specifically for your in-season. That means it is very quick, it translates onto the ice and it won’t leave you fatigued or broken down.

* Make Sure You Do A Dynamic Warm Up


1) 3-Way OI Standing – 2x5s each

1a) 3-way Band Resisted Lateral Hop 3ea (X0X0)

1b) Side Plank From Knee + Abduction & Hold x 45s each REST 60s



2) 3-Way OI Knee Down – 2x5s each

2a) Knee Recovery Quick Push w MB – 4ea (Expl)

2b) Glute Bridge March x 6ea (5s hold)

REST 60s



3) SL Lateral Hop – 2 quick: 1 back – 3ea

3a) Half Kneeling Ankle Dorsiflexion x 10ea (1012)


Here’s where you can get the rest of your In-Season workouts: ?

In-Season Flexibility/Mobility Routine for Goalies –

In-Season Strength Workout for Goalies –

In-Season Stamina Workout for Goalies –

Happy Training,

Coach M


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 –


Want to see how we can work together so you get exactly the off-ice training programs you need? Head over here to learn more –


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