Shut Your 5-Hole – – Quick


If you do what you have always done, you will get what you have always gotten. 

True isn’t it?

In some cases, it’s a good thing.  For example, you pay your taxes on time, you don’t get penalized or sent to jail.  Two good things.

In some cases, it isn’t the best strategy.

Like if there is something you need or want to improve.  When that is the case you probably need a progressive approach that will give you progressive results.

It is one of the best things about being a strength coach, the strategies and techniques are always evolving, we get to wade through all the “ideas” to find the strategies that actually work.

If you follow one of my programs from a year or more ago, awesome, it is a good program, butsome things have changed. You might hear me talk more about ‘big powerful pushes’, but in my current custom programs you will hear me teach a lot more ‘quick powerful pushes’.

This is directly related to some stuff I heard Alex Auld talk about during the daily video sessions with a select group of goalies at the Axis Management NHL Camp.  It was one of those “why didn’t I think of that” moments as he described the way big pushes leave big holes that take time to open and time to close.

So basically, a big push might leave you with a gaping 5-hole for 1.3 seconds, whereas a quick powerful push might leave that same opening for only 0.75 seconds.  That change in time means less vulnerability – snipers don’t need much time.

Now add to that the muscle energy required to generate that big push, not to mention the energy required to stop you on the other side and we have a MASSIVE waste of power, you are working way harder than you have to.

So, let’s look at a great way to build quick powerful lateral pushes off the ice.


If you cannot see the video above, here is the direct link for you >>


This one uses a sled because I didn’t have any friends to play with at the time.  If you had a training buddy, you can do it in partners with a nylon strap or heavy (2 inch) minimum superband. 

Remember the key is quick and powerful – close your gaps quickly.

Happy training!