Goalie Off-Ice Circuit You Can Do At Home

goalie off-ice circuit all you need is a dumbbellHope you had a wicked weekend and happy Father’s Day to all the Dad’s out there.  This weekend marked the kick off of the dreaded Saturday morning hill runs for the hockey players at Revolution Conditioning.  They did an awesome job and I think they actually enjoy themselves.

I just got an email from one of the players in my Elite Goalie Strength & Conditioning program and here is the scoop – he is away from his home base at a goalie camp for the next two weeks.  He is 16 and for some reason the gym is only for athletes who are 17 years of age and older, so he is now away from a gym for two weeks.

Notice how he did not let it go for days and days before letting me know – he let me know right away – that email came through at 6:51am today!  This is what I love about the athletes in the Elite Goalie Strength and Conditioning program – they are so committed to their success.

Anyway, here is a quick goalie off-ice circuit that any of you can do at any time – all you need is a dumbbell or a bungee cord for the rowing exercise and you are good to go.  My suggestion is to do 15-30 seconds of each exercise and repeat 2-4 cycles (for my EGSC guy that would be 4 cycles + I will send you some other specific energy system work)

  • Push Up to Side Plank x 15-30 seconds each
  • Single Leg Squat to Tap to Jump x 15 seconds each leg
  • DB or BG Contra Row x 15-30 seconds each arm/leg
  • SL Kneeling Balance x 15-30 seconds each knee
  • Crease Movement Drill x 15-30 seconds

Here is a video to show you what it looks like…

Happy Training.
M

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Maria Mountain

Maria Mountain is a Fitness Coach and the owner of Revolution Conditioning in London, Ontario. She helps hockey players from AAA to professionals compete at their highest level while reducing their risk of injury. Dedicated to athletes who want to work hard, but train smart.

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