| Having trained professional goalies who play in both | | | | Step Three: |
| Europe and the NHL, I know that the goalie is | | | | Now that his foot is on the floor beneath his body, the |
| responsible for the first stop and then their defense is | | | | goalie will perform a quick forceful lateral push off the |
| meant to clean up the rebound, if there is one. This | | | | right foot moving his body to the left. He will land with |
| works in theory, but it does little to console the hockey | | | | his left foot first followed by the right foot before |
| goaltender who just let in another goal. | | | | quickly dropping back to both knees. |
| All goalies need to be fast moving a cross the crease. | | | | Step Four: |
| A good goalie will be able to move quickly across the | | | | Repeat Step Two, but this time he will bring his left |
| crease once, but an outstanding goalie will train to be | | | | foot up beneath his body and push toward the right. |
| fast moving across the crease and then back again if | | | | Because this is a crease movement drill for goalies |
| necessary. | | | | and we want them to stay quick and powerful, keep |
| The goalie drill that I will describe below was designed | | | | the volume low. Work in the range of 2-5 pushes in |
| to help butterfly goaltenders get back to their skates | | | | each direction or repeat the exercise for a given |
| from the butterfly position and powerfully perform the | | | | amount of time such as 5-10 seconds. The athlete |
| required crease movement to help them make | | | | should be given 3-6 times as much rest as the work |
| outstanding game saving stops. | | | | interval so if they perform the pushes for 5 seconds, |
| Step One: | | | | then the goalie should rest for 15-30 seconds. The rest |
| The goalie will begin in a kneeling position, he may wish | | | | does not have to be static rest; you may train a |
| to wear inline skating knee pads or hockey shin pads | | | | different component of the workout like core stability, |
| and socks to make this more comfortable. | | | | shoulder stability or hand-eye coordination training |
| Step Two: | | | | between reps. |
| Keeping her torso square, the athlete will bring her right | | | | If you train goalies or are a hockey goaltender, this is a |
| foot up so it is under her body and ready to push. She | | | | great exercise to help you move quicker in the crease. |
| should keep her head on the same level throughout | | | | It is easy to incorporate and does not require any |
| the drill, in other words, as she brings her foot up, she | | | | specialized equipment. Check out the video |
| should not stand up with her legs, she should stay very | | | | demonstrating the knee recovery and push exercise |
| low throughout the drill. By exaggerating her low | | | | described in this article if you are interested in learning |
| position, she will build some muscular endurance in her | | | | more about how to take a more sport specific |
| legs will be able to develop more power in her push by | | | | approach to your off-ice goalie training. |
| using the muscles over a greater range. | | | | |