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Hockey Goalie Off-Season Workout


If your season starts in September, then you better be working on your off-season training by May 1st at the latest.

The thing I am not sure you realize is that your first phase of the off-season must be focused on building a foundation – a better foundation than you had a year ago at this time. After all, your goal is not to finish this off-season just as strong, just as stable and just as fast as you were last year is it?

Hell no! Your goal is to be more stable, stronger and faster than last season. Well, in order to do that, you need to bolster your foundation. It is simple physics. If you were going to add another level to your house, would you just start building away from the roof up? I hope not. You would have to create a foundation upon which to build that next level. Your off-season training is exactly the same.

This base workout is for GOALIES, but I created a separate video for skaters as well, so if you are a skater click here for your base off-season hockey workout.

So I have put together a video to show you what you should be doing at this point in the season. Don’t worry if it looks a little easy – do the workout, build the foundation over the first 3-4 weeks and then go from there.

This is like a snippet of what you get with the Goalie Workout Club – I would stay this is about 60% of the material you get each month with that program, but it is a good place to start.

How Many Reps?

Do one set of the flexibility exercise.

Do three sets of the strength exercises and you can pair them up into supersets and alternate between the two exercises, so you do not have to sit around the water fountain resting after each set.

Do the energy system workout 2-3 times per week.