3 Ways to Improve Your Goalie Training, On and Off the Ice

July 20, 2012

Must See Hockey Videos

The discipline required for goalie training rivals that for any position in sports. Standout goaltenders need superb physical prowess and the ability to stay game-ready at all times. Follow these three tips to improve your focus and performance as a goalie.

Stay Engaged

Stay warm by stretching your legs and tapping the goal posts with your gloves and deflector during extra-wide stretches. During a play, always be ready for the puck. Keep your stick firmly down on the ice whenever the puck is over the near-end blue line. Never turn your head if play is going on—during a game or even an organized practice. Always wait for the referee's or coach's whistle.

Check out the best stretch sequence for hockey players.

Train Your Forearms

Strong forearms will help you control the stick. Simply doing more chores around the house will help young athletes. Raking leaves, shoveling snow and carrying groceries are small ways to beef up your arms (and you might even earn money for new equipment). One of the best forearm strengtheners is passing the puck with your fellow goalies during team practices. Try using a stick that's heavier than the one you use during games.

Train Your Tail Off

Goalie training usually happens with the other skaters, so be prepared to "pull your own weight" during conditioning. Be realistic though: you are probably not going to beat the forwards in skating drills. Off the ice, cross-train with baseball, handball, racquetball and bicycling to the extent permitted. General calisthenics such as Push-Ups, Pull-Ups and free weights also work well for goalies. If you have trouble getting motivated to train, exercise while watching NHL games. Do floor stretches and calisthenics in front of the TV. No matter what it takes, make sure to get it done a few times a week.

Topics: HOCKEY
P.J. Gammarano
- P. J. Gammarano is a teacher and author. He has taught courses in health education and health professions at all levels—K-12, undergraduate and graduate level....
P.J. Gammarano
- P. J. Gammarano is a teacher and author. He has taught courses in health education and health professions at all levels—K-12, undergraduate and graduate level....
Must See
Colin Kaepernick Explains His Ridiculous Socks
Views: 27,546,180
Brandon Jennings: "Always Improve"
Views: 4,083,729
Antonio Brown Juggles 3 Footballs
Views: 1,203,239

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,298
Kevin Love's Cone Hop Basketball Shooting Drill Views: 6,362
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 127,960
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,654
What Ryan Hall Eats for Breakfast
Views: 795,225
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,612
Greg Nixon's Hill Training Program
Views: 705,718
Roy Hibbert 540 lbs Deadlift
Views: 1,560,472

Load More
More Cool Stuff You'll Like

Get in Game Shape With 4 Conditioning Combos

4 Killer Conditioning Workouts. Ask 10 different people what makes up a good conditioning "exercises", and you're liable to get 10 different answers....

LeBron James's Insane Conditioning Drill

Test Your Toughness With the Who Dat? Challenge

STACK Challenge: Finish Strong

Adeline Gray Is Going for Gold

Can You Pass Drew Brees' Conditioning Test?

Training with the Elevation Training Mask 2.0

Get in Football Shape Fast With Metabolic Runs

Get in Shape With 5 Intense Lower-Body Finishers

The Mount Everest Treadmill Challenge

Win the Fourth Quarter With These Basketball Sled Push Finishers

4 HIIT Workouts That Will Get You in Shape Fast

Off-Season Conditioning: Full-Body Med Ball Workout

Can You Survive the

Advanced High School Football Summer Conditioning Program

Improve Your Aerobic Fitness in the Off-Season

LaTroy Hawkins' Epic Battle Ropes Workout

Training Secrets of UFC Champion Johny Hendricks

4 Simple Drills to Improve Your Endurance

Obstacle Race Training: Get in Shape With This Finisher

ZSeries 10-Minute Workouts: Fartlek Run

How Sporting Kansas City Stays 'Sporting Fit'

Baseball Conditioning: Why You Need an Aerobic Base

How Much Conditioning Do You Really Need?

How to Avoid Hockey Conditioning That Slows You Down

Who Invented the Burpee?

Understanding the Benefits and Risks of Altitude Training

7 Footwork Drills That Give You an Advantage

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

5 Brutal Sprint Drills That Push the Lactic Threshold

STACK Challenge: The 10/10 Treadmill Challenge

STACK Challenge: 500-Meter Row

High-Intensity Interval Training: How Much Is Too Much?

Get in Basketball Shape With the Right Workout

In Defense of Cardio

5 NBA Players Who Found Their Game After Losing Weight

ZSeries 10-Minute Workouts: Interval Sprints

Get in Shape With This Basketball Conditioning Workout

ZSeries 10-Minute Workouts: The Hill

WATCH: Ronda Rousey's Intense New Bag Drill

Can You Handle the Husker Toughness Test?

In-Season Baseball Pitcher Workout Program

Alternatives to Boring Cardio Training