I think work capacity and alternating periods of static holds and explosive movements are essential training strategies for goalies.
I do some traditional interval training on a bike with goalies, like I do with all hockey players, but I have a greater emphasis on iso-holds. I usually use a squat iso-hold, or a split squat iso-hold with toe pull (raising the heal slightly on the lead leg and pulling the ball of the foot into the ground to activate the hamstrings to a greater extent).
Another idea I stole from Brijesh Patel is to alternate static holds with explosive movements. For instance, hold a squat position for 10s, then perform 3 max effort vertical jumps. Land and hold the squat position for another 10s, then perform 3 more jumps. Go through this cycle three times, for a total of 30s of holds and 9 jumps. This must be done with caution and your athletes must have a good understanding of proper and safe movement. A safer variation is to do it on a slideboard. Maintain a squat position on one side for 10s, then perform 3-5 rapid “back and forths” then stop and hold the squat position, etc. If done correctly, this is about as goalie-specific as it gets.
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.