Off-Ice Training Drill for Goalies – Quickness in the Crease

Check out the video below for one of my favourite off-ice drills to use with hockey goaltenders.  Because this is a crease movement drill for goalies and we want them to stay quick and powerful, keep the volume low.  Work in the range of 2-5 pushes in each direction or repeat the exercise for a given amount of time such as 5-10 seconds.  The athlete should be given 3-6 times as much rest as the work interval so if they perform the pushes for 5 seconds, then the goalie should rest for 15-30 seconds.  The rest does not have to be static rest; you may train a different component of the workout like core stability, shoulder stability or hand-eye coordination training between reps.


If you train goalies or are a hockey goaltender, this is a great exercise to help you move quicker in the crease.  It is easy to incorporate and does not require any specialized equipment.  Check out the video demonstrating the knee recovery and push exercise described in this article if you are interested in learning more about how to take a more sport specific approach to your off-ice goalie training.  Click here if you would like to register for a free online hockey training mini-course.



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  1. Maria Mountain December 16, 2011 at 8:26 pm #

    Hi Leslie,

    I forgot to mention one really important thing! Since you had a baby just 6-months ago I would like to give a word of caution – although I am super keen to see you get in net. Remember that your connective tissue became more relaxed during your pregnancy to allow for the baby to be delivered (guys, you can stop squirming…you know where babies come from). When I worked at the sport med clinic we would see quite a few women who went back to running, yoga, whatever a little too quickly (particularly after consecutive pregnancies) and as a result ended up with long-term chronic injuries. I am not saying you shouldn’t do it, but maybe ask your doctor or friendly neighbourhood physio about it. It has been 6-months, I just want to be sure.

  2. Maria Mountain December 16, 2011 at 8:22 pm #

    Hi Leslie,

    I think it is awesome that you are thinking of taking up goaltending – that is great! I think my best advice is to do some of the stretches from this video – and start a short fitness circuit that you can do at home – I know I posted a quick in-season circuit for goalies here back in September maybe (if you search it using the search box on the home page you should come up with it) – just something quick that you can do at home. Then I would suggest that you get some tips from a goaltending coach. There is so much technique and strategy that having a pro get you off on the right foot could make the transition much easier.

    Can’t wait to hear how it goes!

  3. Leslie Richardson December 15, 2011 at 4:19 pm #

    I’ve enjoyed looking at your website. I’m a 32 year old mother of 2 who is thinking of playing goal on a womens recreational team. I’m not in the worst shape of my life (my youngest is 6 months) but definately not in the best shape. The trick here is that I’ve never played goal before, other than telling me I’m nuts…is there any advice you can offer?


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