I get several requests each week for a goalie specific off ice training program.  I can hardly keep up withe program design for the athletes who train with me at Revolution Conditioning, so I cannot oblige these requests.  I did want to create one sample program that will be safe and effective for any generally fit, injury free, healthy hockey goalie.  I will put in the standard disclaimer here that you should consult with your health care provider prior to beginning any new exercise program – how does that sound?

So here is a basic program that will help a hockey goalie who can workout three times per week.  I designed it so you can do it at home with basic equipment or your can go to the gym.  The entire workout will take approximately 45-60 minutes.

Don’t fool yourself for one second, this off ice goalie training program is not an elite level workout – you need to work harder to become elite, but if you typically just go to the gym and workout on the machines, or if you  have never done any supplemental goalie specific training this will give you a good start.

If you are looking to play at an elite level, then you may wish to check out my complete off ice training program for goalies.

You should do some sort of dynamic warm up before you begin any off ice hockey training – this video will give you some ideas.

Here is a video to show you how to perform all of the exercises.