Goalies need to generate power in lateral and rotational patterns.
The Lateral Bound with Rotational Rebound is an example of a jump progression that emphasizes both patterns along with body control through the transition.
The goal is to cover as much ground as possible in each jump, while controlling the transition and the landing. We’ll start from a low position (opposed to tall), and cue the player to move “eyes first”, a strategy that helps reinforce the goalie finding the puck with their eyes as quickly as possible.
Typically performed for 3-4 sets of 3-5 reps per side.
There are clear benefits to this type of exercise, but there’s a short-term issue that arises when goalies improve their power that I’ll discuss more tomorrow.
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.