When I was with the Buffalo Sabres, Doug McKenney, the Sabres Strength and Conditioning Coach was largely responsible for this description of our opinions involving training goaltenders, primarily during the off-season, to prepare for the upcoming season. While each pro player receives a specific program developed from a series of on-going tests, the outline below describes areas which need to be addressed. Goaltenders have, in the past, always stayed away from a lot of conventional Dry-Land Conditioning and Strength Training. As well they should because most of the advice provided was incorrect. Upper body strength is not a primary concern and most standard hockey drills don’t mimic position specific movement patterns for goaltenders. A proper conditioning program should try to develop a better athlete, not a better weight lifter. The points of concern for properly conditioning goaltenders are listed by priority:
AGILITY/QUICKNESS: One’s ability to start, stop and/or change direction, while staying balanced and under control, is what sets great athletes apart. Such agility, often termed “athleticism”, as well as speed are, two athletic characteristics that were thought to be only “God given” and impossible to coach. As Strength and Conditioning techniques have progressed, such characteristics have become coachable. Since goaltenders never wander far from the net, skating speed is never much of an issue. However, quickness and agility are. Typically, great goaltenders are some of the best athletes on the team. By replicating patterns commonly used while performing one’s athletic position, a player can improve his athleticism.
LOWER BODY POWER: Typically, goaltenders have the best vertical jump on the team. This comes from explosive Lower Body Power, which should be a major concern. Training such power should be approached from two angles. One, should be overall maximum force development. This type of force development carries over onto the ice in a variety of ways. An example would be making a low diagonal half butterfly pad save on the far side (pushing and dropping). Another way to approach power development is transitional. This can be executed by performing multiple response plyometric drills that will always transition into a sprint or other movements. An example would be a low stick save on the glove side, followed by a knee drop (V), followed by a shuffle right, then followed by a high glove save left. Typically, the first save, or skating move isn’t always what sets goaltenders apart, but rather their ability to regroup, recover, and make multiple saves or multiple skating moves (on ice goalie transition). The quicker and more physically efficient one can make that save while staying in a proper, balanced position, the more successful they will be.
ABDOMINAL/TORSO STRENGTH: This is a very important area for goaltenders, as well as all hockey players, and should not be neglected in any conditioning program. The Abdominal/Torso area is the center of gravity for the body and related to all athletic and goaltenders movements. Again, the quicker and more physically efficient goaltender can be making saves, while staying in a proper, balanced position, the more successful he will be.
FOOT QUICKNESS: A combination of foot quickness and dexterity drills coupled with movement patterns and transitional drills should be incorporated into any off-season program. The goal here would be to improve the athletes ability to move their feet as well as transition from one direction movement to another. Foot quickness plays a pivotal role in virtually all positions.
FLEXIBILITY: Flexibility is always a primary concern. Injuries often occur in extended and/or awkward positions. Proper flexibility will improve one’s strength through a greater range of motion, as well, as decrease one’s chance of injury. Greater flexibility will also improve a goaltenders ability to scramble, close holes, and to cover a greater area in front of the net in a quicker and more balanced fashion. One can never be too flexibility but surprisingly, flexibility is an area which is often overlooked. Strength coaches, like Mark Nemish in Nashville, actually “stretches” the players to help them increase range and the ability to contort. These two-person flexibility exercises seem to really help.
Be sure to read next months column as I discuss the need for proper conditioning, upper body strength and skill development |
