One of the many differences between goalies and forwards/defensemen in hockey is that they rely more on short, powerful pushes to move around the crease, whereas skating is characterized by longer pushes.
Traditional jump training has a lot of value in improving lower body power in players at all positions, but when this work is prioritized in isolation goalies often report that they’re “over-pushing” on the ice.
Integrating some work that emphasizes short pushes from a laterally extended position can help goalies learn to maximize speed through a small range to reposition quickly without overshooting their position.
The Wide Stance Lateral Push w/ Med Ball is one example of an exercise that helps emphasize these short pushes, using the med ball to reinforce a tall and quiet upper body during the movement.
Typically performed for 3 sets of 5 reps per side.
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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.