Top 6 Goalie Off-Ice Exercises
Goalie’s never get the love they deserve! SO we’re bringing you one of the best off-ice workouts designed specifically for a goalie! This video went viral on youtube and for good reason…it has it all! Including up/down movement quickness, lateral explosiveness and push-off power, core stability and overall hip strength to bulletproof those goalie hips!
Alright lets jump into each exercise and see how each one fits into the perfect goalie off-ice workout to unleash your goalie potential!
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 push-off power.
Focus: Fully shifting your weight over top during the knee drop and explode out laterally with your push-off leg.
4. Slider Push-offs Weighted and Unweighted – Great exercise specifically targeted at improving your push-off 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.
Thanks for reading goalies! If you’re looking to unleash some more potential check out some ore of our content on youtube, instagram or our website. Also feel free to reach out to us directly with any questions you have! Coach Rob – rjost@trainingaspects.com
#unleashthepotential
Written by:
Rob Jost – ACE-CPT, NSCA-CPT
Suggested Article: Top 6 Exercises to Build Hockey Core Power
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Voorhees Flyers Training center.
The Hollydell ice arena, in the main building.
