Description of Five Goalie Off-Ice Pillars

Goaltenders need to have exceptional range of motion to make particular saves. Hip and shoulder mobility are particularly important. Good hip and shoulder mobility will help goaltenders in tracking pucks, or in the butterfly or RVH position.

Quickness (Agility)
Goaltenders need to be on time to be set on the puck in any game situation, which requires quick lateral movements and explosiveness.

Agility training will help goaltenders change direction quickly while using strength, being balanced, being mobile, being fast and being controlled. 

Goaltenders need to have the ability to support a joint through a full range of motion (ROM) with resistance, which requires body strength. Having strength makes goaltenders be in control of lateral movements, which results in being more efficient inside the crease. Goaltenders have to have exceptional core stability (and strength) to have the power to change direction. All this will result in having the capability to react to unpredictable game situations.

Goaltenders are on the ice for the entire game, so they need a lot of endurance. Instead of long duration cardio, goaltenders are more repeat sprinters who need to go hard and then recover quickly. As a result, we will do interval training with them focused more on lateral movements and putting more load on the muscles they need on the ice.

Injury Prevention
This should be a critical part of the daily goalie routine. It not only helps goalies achieve their goals, but it keeps them healthy and safe while doing so. Injuries occur when a goalie’s body does more than it is capable of doing. For instance, tight hips or forcing any mobility into an extreme ROM then the goalie may be at risk of injury. In this program we will ensure goaltenders become less likely to end up in extreme positions and strengthen up their body to eliminate injury.