Off Season Goalie Training | Plyometrics Level 1

Should you use plyometrics in your training as an ice hockey goalie? Absolutely! Ice hockey goalies need to be able to move quickly and explosively in all directions, often making split-second decisions to block a shot or make a save. Plyometric exercises, such as these, help goalies develop the power and explosiveness needed to make these quick movements.

Watch this video to see the RIGHT way to use plyometrics as an ice hockey goalie, as well as the systematic progressions that need to take place to ensure you are doing these exercises, not only effectively, but SAFELY.



If you’re not able to view the video above the direct link is:

Here are the exercises covered:

  • Drop Squat – progress from Bilateral to Unilateral 2 sets – 4-6 each – hold 3s
  • Squat Jump + Stick – 2 sets of 4 – stick 2s – reset each rep
    Ensure you follow the appropriate progression to reduce your risk of injury.  See
  • Repeated Squat Jump – 2-3 sets of 4-6
    Be ferocious with it once you get the technique
  • Box Hop Up – 2-3 sets of 4-6 reps (stick your landing)
    Not too high of a box


PROGRESSIVE Leg Strength for Hockey Goalies:

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