Hockey Dryland Training

Hi, I am an ice and roller hockey goalie. I am creating a comprehensive workout program for myself in hopes of pushing myself into elite physical condition and furthering my game to it's highest level. I have already sorted out cardio and strength training as well as stretching but I am having trouble finding resources for hockey goalie specific plyometrics, this includes things suck as sprints, ball drills, reaction training and agility training. I know there is info out there just none I can acess free on the web. I was wondering if anyone here had info on plyometrics/dryland training for the hockey goaltender with as much specific as possible. Thanks a bunch.

short sprints help, since goalies don't ahve to move over a far distance, you want to make yourself quicker, and asprints are the way to go. also if you have a friends/teamate and a tennis ball, find a big wall and have that person stand behind you and throw the tennis ball at the wall from diferent angle. and you have to block it with your body or catch it with your glove hand.
i guess you could also just try doing squats?
my friends is a goalie and this is what she does...

2007-07-03 23:05:16 by Lindsay R

off-ice hockey training

This summer i need to get better with my passes, stickhandling, and shooting. I have a net that i shoot on everyday and i stickhandle with a golf ball sometimes. I need to get my passes harder and more accurate, as well as a better shot and better stickhandling. What would you reccomend doing? And should i lift weights? if so what? thanks

You need to buy about 100 ice hockey pucks and about 20 weighted pucks. Find a unused tennis court or racquetball court.
You need to strengthen your hands, wrists, forearms, biceps and shoulders.
Wearing your gloves and skates lay out the pucks 10 across and ten deep, lay out the weighted pucks ten across 2 deep. Start shooting against the wall working on your form to start. Even paced shoot, shoot, shoot, shoot, shoot till you get to the end of row one. Take a one minute break and start row two, then three and so on. The weighted pucks will feel like a ton but just get the shots off. If you can complete this entire cycle three times a day you are going to really enjoy the rewards. As you progress and get stronger this will simply become second nature. When you get back on the ice the puck is just going to fly.
When you start working on accuracy pick a mark on the wall as the target and fire to it. Your passing will be the same action but keeping the puck down and making sure it does not sail. Pick a puck you have already shot as your target for passing.
Try using a stick with limited curve, it will be more accurate, better for stick handling, and give you a heavier shot. Most young players like the big curves because it lifts the puck easier but once you master the correct blade your game will greatly improve.
These drills are what good players will do to become the best shooters. They do it for them selves done annonmously.
When you practice use pucks not golf balls. If you wear a helmet when you play, practice with your helmet. Keep everything as accurate and true to real play. When you get to the real game nothing will feel different or awkward.
Lifting light weights will also help you reach your goals. Do 10 -14 reps three times, bench presses, chair dips, arm curls and before you start playing begin a daily three mile run.

2009-03-15 19:15:29 by HockeyGal

-5 foot 11
-165 pounds
-14 years old
-Center
-Just looking to improve every aspect of my game.

P90X

2010-03-10 11:50:59 by Shawn Rooke

Twenty 12 inch by 12 inch floor tiles
Create your own hockey practice area
UV protected, especially for garages and outdoor areas

- 14 years old
- AA hockey player
- Centerman
- 5 feet 11 inches
- 165 pounds (might want to lose 10 - 15 pounds)
- Playing for 9 years
- Trying to improve every aspect of my game
Anything will help, thanks!

Roller blades.

2010-04-07 18:51:29 by Shawn Rooke

-5 foot 11 inches
-165 pounds
-14 years old
-AA hockey player
I'm trying to improve every aspect of my game, so anything will help.
Anything will help, thanks!
-AA ice hockey player
-Have been playing ice hockey for 9 years
-5 feet 11 inches
-165 pounds
-Center
-AA ice hockey player
-Have been playing ice hockey for 9 years
-5 feet 11 inches
-165 pounds
-I'm trying to improve every aspect of my game
-Anything will help, thanks!

Do NOT do anything long distance (running, jogging, etc). I recommend you get a parachute. Go to a track with rollerblades. Skate 150 yards full blast (quick feet, as fast as you can). Repeat this 10 times. Then do another 10, but this time only 50 yards. Then 10 more times at 25 yards. With the 25 yards, work on exploding off the line.

This type of training is extremely hard. I've been doing this for years, since I was a Peewee (just became a Midget, technically still Bantam). However, stick with it. It pays off. You will notice you don't get as tired as easy. Also, you will notice speed. Speed you have never felt before. With wicked endurance and speed, you could move from AA to AAA.

Hope this helps.

NOTE: The following, I wrote towards a beginner (just starting hockey). However, some parts of it, you may find helpful.

"I'm a top level hockey player (youth), and I'm going to offer the best assistance I can. I'm going to offer that is if you are serious about wanting to play hockey (and want to be really good).

To begin with, I can not stress how important it is to become an excellent skater. With most sports, you can already walk/run (soccer, football, baseball, etc). With hockey, you have to practice before you even got the basics. Learn to become a really good skater. Be able to go "quick-feet" and full stride skating forwards. Make sure you are extremely comfortable stopping on both sides. If you are in a game, and are not comfortable stopping on one side, that hesitation can lead to injury. Last, learn how to skate backwards (crossovers, stopping backwards, the whole deal). Practice, practice, practice. Try to get an excellent stride.

Throw on some rollerblades, and work on your crossovers. Keep doing them (for at least an hour a day, backwards and forwards). The only time you can practice your stops is really on the ice. Keep practicing it, always.

Next, ALWAYS work on your stickhandling. You can begin this right away. Get a plastic ball, and stick handle as FAST as you can for 30 seconds. It doesn't matter if you lose the ball during that 30 seconds. The point is speed, not accuracy in that drill. And for 30 minutes to an hour a day, just play around with the ball. By this, I mean working random dekes, stickhandling under and around a spare stick, and kicking it off your foot. When I'm in hotels (for traveling), I sometimes stickhandle in the hallway. You may lose the ball a lot, and it will be hard. After around a week or two (if done everyday, literally), you WILL notice a huge improvement in your stickhandling.

Furthermore, shots are very important in hockey. Buy around 30 to 50 pucks (start with light pucks; plastic. Then, move on to real rubber pucks, the ones used on ice). I do around 250 shots every other day(on a net). I pretty much split them up evenly into wristshots, snapshots, slapshots, and backhanders. As a beginner, I recommend working right away on your wristshot and slapshot. Snapshots take power and time to get perfect. Backhanders take lots of practice. I also recommend you look up a guide on how to take proper shots.

For conditioning, I recommend you run long distance for around 1 and a half hours a day. However, please keep in mind, long distance training is NOT hockey training. NEVER, ever do this training. I only recommend you do that as described above, for around 14 days (2 weeks; everyday) just to get a little in shape. After that, I recommend you find a HOCKEY SPECIFIC trainer.

To top it off, hockey takes A LOT of practice. Stick with it, and you WILL get good. The higher level of a player you are > the better team you make it on to > the more fun (more competition).

Start with a recreational league if you can. If you are EXTREMELY serious about hockey, one rec season is enough (I played one rec season, then went straight to travel hockey. I am serious about hockey). Rec should teach you the extreme basics. Literally, practice everyday. Ditch the Xbox, the PS3. Gretzky practiced all day, even after his friends begged him to go see a movie, or stuff like that. Hit the search engines, find out how to take proper shots and stride, stop, stickhandle, dekes. Purchase a hockey training DVD. However, the one skill you can NOT train is gameplay. I can't believe I'm saying this, but watch TV. Watch the pros play, and learn how they react in a game. What do they do? When do they pass? When do they dump the puck? When is it the right time to do something? How do they play defensively? What about offensively?

I know this is a long answer, but I really tried to help. I wish you the best of luck. 14 is not a bad age to start. You could be playing travel hockey, on a good team within a year if you REALLY work hard. Why would you say you can't play in the NHL because you are older? Some NHL players have not even started playing hockey until 15 years old. The difference between them and the average Joe, is that they WANT it badly. They want it so badly, they will forfeit movies, Xbox, PS3, and sacrifice everything to be top quality hockey players. To end this... PRACTICE, PRACTICE, PRACTICE :)

P.S. - Try to find a serious hockey coach. One that will know about pretty much everything hockey. Purchase some books on hockey attitude. Hockey is 50% attitude, 50% skills."

2010-03-10 12:01:43 by Shawn Rooke