This will be a quick one to get you going now that you are back to the ‘grind’ – is it just me or does it feel like a long time since we have been in a regular routine. I’m telling you my waistline won’t miss all the food as delicious as it was 🙂
Here are the four exercises every goalie should be doing – I will tell you how many times per week and how many sets and reps below. If you currently have an off-ice training program, you can pepper these in to spice it up a little and make it more goalie specific. If you are not doing any off-ice training, then make a wee routine out of these four and notice the difference it will make after on a couple weeks.
The Fab Four For Goalies
#1 – The Butterfly Flow
Your hips are your bread and butter! So you should be in full control of those joints – this mobility (flexibility + stability) exercise will show you just how much control you have. Go slowly and be as smooth as possible. Do one set of three each way every day.
If you cannot see the video above, just click on the link below
#2 – Sumo Squat
This does a great job of three things – opening up your hips and making the adductors (groins) lengthen under tension, turning on your glutes and building strength in the muscles you need to stay in your ready position where you are ready to respond to any threat. Do 3 sets of 12 repetitions (lowering for 3 seconds, returning to starting position in 1 second) 2-3 times per week.
If you cannot see the video above, just click on the link below
#3 – Bungee ‘W’
This one might surprise you a little – I bet you don’t give your shoulder external rotators or scapular retractors much thought – – and shame on you for that (just kidding). But your shoulder can take a beating when you get into some of those vulnerable position with your glove on the ice and players crashing the crease, so we want to keep it strong and stable. The other benefit of this exercise is the strength and stamina you develop in your shoulder external rotators, which you rely on quite heavily to keep your glove up in the ready position. So if you ever find your glove hand creeping down as the game wears on, this is one for you. Do 2 sets of 12 repetitions (pause for 2 seconds at the top). Do this exercise 2-3 times per week and use a light resistance band – keep strict form.
If you cannot see the video above, just click on the link below
#4 – Knee Recovery + Lateral Push
In terms of agility, I get more emails from you about having difficult pushing one way or the other from a knee down position – so this is one to help with that. Do 2-3 sets of 4 each way (trying to work a little more power with this one). Do this exercises 2-3 times per week.
If you cannot see the video above, just click on the link below
So there are the four that you MUST be doing to start 2015 off on the right foot. Are there others that you should be doing? Definitely there are and you can find many of them all laid out for you here.
If you only do these – a nice mobility, lower body, upper body and agility drill, you will be surprised at the differences you notice on the ice in as little as two weeks – give it a try and let me know how it goes.
Cheers,
M
DON’T LOSE YOUR SPEED AND STAMINA BY THE TIME PLAY-OFFS ROLL AROUND. HERE’S HOW TO STAY SHARP ALL SEASON.