Lateral and rotational jumps can help goalies improve the speed at which they get across the crease.
One piece of feedback I’ve heard from goalies over the years is that after going through a training phase to improve speed/power, they OVER push, and end up past the position they need to be in.
A couple years ago, I had a conversation with my friend @goalietraining about this issue and she mentioned integrating more “short amplitude” lateral pushes. With these, the goal is to cover a shorter distance as fast as possible, instead of attempting to cover as much ground as possible. This better replicates the patterns goalies go through most commonly.
This video (Click here to see video: Goalie-Specific Power Training) from Maria is of a short-amplitude lateral push resisted by the @ancoretraining cable (which has been an awesome addition to both our training facility and my home gym).
Any significant off-ice changes will take some practice time to transition those improved qualities to the ice, but integrating both maximum effort jumps AND short-amplitude lateral pushes provides goalies with a more versatile movement skillset that better transitions to the ice.
Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.
To your success,
P.S. For comprehensive hockey training programs to improve your speed AND repeat sprint ability, check out: Speed Training for Hockey
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Kevin has rapidly established himself as a leader in the field of physical preparation and sports science for ice hockey. He is currently the Head Performance Coach for the Boston Bruins, where he oversees all aspects of designing and implementing the team’s performance training program, as well as monitoring the players’ performance, workload and recovery. Prior to Boston, Kevin spent 2 years as an Assistant Strength and Conditioning Coach for the San Jose Sharks after serving as the Director of Performance at Endeavor Sports Performance in Pitman, NJ. He also spent 5 years as a Strength and Conditioning Coach with USA Hockey’s Women’s Olympic Hockey Team, and has been an invited speaker at conferences hosted by the NHL, NSCA, and USA Hockey.