Goalie Specific In-Season Program

Though the hockey season may require that you play several games and have a few practices each week, it is still important to dedicate 1-2 days/wk to an in season goalie specific conditioning program. Doing this will help to prevent overuse injuries and will help you stay at the top of your game. The following program is designed to improve goalie specific reaction time, Core stability and overall strength. Regarding the program below:

• do one set of each exercise and follow with the next exercise
• take :30 seconds rest between each set
• take 2 minutes rest at the end of the entire circuit
• Choose a pre-programmed bike interval and push hard for 20 minutes 1x/week
• Do 20-30 minutes at 60% intensity 1x/week
• stretch 5x/week!!!! A goalie specific stretching program should include stretches for your adductors, glutes, hip flexors, hamstrings, chest and shoulders. If you need to learn how to do any of these stretches, come into PI, or consider joining our Saturday 10am Stretch Class (your first class is free!)