Exercises for on and off the ice
Most of my goalie exrcices are developed to teach balance and agility, hand - eye coordination, core strength, cardio vascular condition, periferal vision, concentration and relaxation. They're not your run of the mill drills.
Duck Walk
Goalie begins in basic stance. Use a puck as seen in video to develope forearm and grip strength. Also helps with coordination and keeps stick on ice. Exercise developes core strength as well as upper leg strength.
Modified Duck Walk
Goalie starts in stance to the side of the puck/pilon. Keys to proper form: Stick on ice in front of 5-hole, upper body erect, gloves up and open. Emphasis on strong push on inside edges to propell body to the side. Quick return push to other side. Developes, strength and speed.
Kick Return
Helps goalies develope their stance. Forces goalies to keep low center of gravity with weight distributed over wide part of feet. Use of both edges, balance, and focus. Teaches quick recovery to stance position. Developes core muscle strength. As always, goalie returns to set position (basic stance) each time.
Skip Rope
Goalie starts in basic stance. Helps goalies develope their stance. Forces goalies to keep low center of gravity with weight distributed over wide part of feet. Use of both edges, balance, and focus. Works on core muscle strength and cardio.
Ball Bounce v1
Goalie starts in basic stance. Bounce ball in a controlled mannner while moving up and down (butterfly position to stance) or can move forward or backward using c-cuts or move laterally with shuffles while in stance. Developes concentration, Peripheral vision, ballance and hand eye coordination.
Ball Bounce v2
Dueling Poke Check
This drill works on reaction time and poke checking with force.
Follow the Leader
Goalie starts in proper basic stance. Entire drill done in stance. Use skills such as Forward and backward C-cuts, shuffle, butterfly, poke check, 2-pad slide, rolls, dropping to stomach and to back(each time goalie goes down, he gets up facing the leader. This teaches goalie to get up facing the play and not twisting around to recover) This drill works on speed, recovery and conditioning.