Top 6 Hockey Goalie Off-Ice Exercises
Top 6 Hockey Goalie Off-Ice Exercises
This workout will focus on hitting all the attributes of an elite goalie. Including up/down movement quickness, lateral explosiveness and pushoff, core stability and overall hip strength!
1. Up/downs weighted and unweighted - Simple yet effective exercise for working on up/down movement efficiency. Once you've mastered the movement, add a weight for increased core and leg engagement.
Focus: Stay low on the ups and control the downs.
2. Deep Lateral Lunge Weight Shift - Great exercise for improving your lateral weight transfer and hip stability. Add a weight once you've mastered the movement.
Focus: Fully shift your weight and hips over your foot as you go into a deep lateral lunge.
3. Quick Feet Shuffle Knee Drop - Excellent exercise for improving lateral explosiveness, weight shift, and pushoff power.
Focus: Fully shifting your weight over top during the knee drop and explode out laterally with your pushoff leg.
4. Slider Pushoffs Weighted and Unweighted - Great exercise specifically targeted at improving your pushoff power. Add a weight for increased core and hip power!
Focus: Full leg extension and a tall body position.
5. Explosive Low Lunge Switch - Fun Exercise that works on lateral weight transfer, quick explosive legs, and staying low.
Focus: Keeping feet straight forward and knees inline.
6. Side Plank Cable Row with Leg Lift - Excellent exercise to develop overall core stability. Add a leg lift for increased difficulty and benefit of the exercise!
Focus: Don't allow the hips to drop and keep your body in a straight line as you row.
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