| When games go into overtime you will often hear | | | | grasp on the neutral spine position. A neutral spine has |
| commentators make excuse for hockey goalies and | | | | a slight arch in the lower back, it is not rounded. Begin |
| skaters because they are fatigued with the extra ice | | | | the exercise in a standing position with your feet hip |
| time. Being tired is never an acceptable excuse for | | | | width apart and your knees softly bent and rigid, but |
| losing. Your opponent is out there playing the same | | | | not locked. From this position you will slowly pivot |
| game you are, so if your excuse for losing is fatigue, | | | | forward from your hips (maintaining your neutral back |
| then you are confessing that you did not physically | | | | position) until you feel a very gentle stretch in your |
| prepare as well as your opponent. | | | | hamstrings or the back of your thigh. If your finger tips |
| There is something powerful about being physically | | | | reach beyond knee or mid-shin level you are likely |
| strong and fit. When games get into the late stages, | | | | cheating by rounding your back unless you are |
| while your opponent is thinking about how tired they | | | | exceptionally flexible. Start by holding this position for 3 |
| are, how much their back aches and how much their | | | | repetitions of 15 seconds. Build up to 5 repetitions of 30 |
| legs burn you can be thinking about positioning, puck | | | | seconds. You should feel it fatiguing the muscles which |
| movement and working your angles. Try the following | | | | run along either side of your spine in your lower back |
| hockey goalie exercises designed to improve your | | | | and you may feel fatigue in your hamstrings. You |
| muscular endurance. | | | | should never feel back pain with this exercise. When |
| 1. Wide Outs - builds endurance in your legs and allows | | | | you can complete five repetitions for 30 seconds with |
| you to maintain your perfect ready position. | | | | ease, you may hold a light weight (5lbs) close to your |
| Start in a low ready position, with your knees bent to | | | | chest to increase the overload. |
| approximately 80 degrees. Make sure you keep your | | | | 3. Squat and hold - a variation on the classic wall sit to |
| chest up throughout the drill. Next, maintain your low | | | | build fatigue resistant quads. |
| position (your head level should not change) as you | | | | The technique here is pretty basic, stand with your |
| quickly hop your feet into a wide stance. Your feet will | | | | feet hip width apart and go into your best 80 degree |
| land approximately double hip width apart with your | | | | squat. Make sure you back is in a neutral position, you |
| toes slightly turned outward and you knees in line with | | | | have to keep your chest up if you are going to look |
| your toes. Start with three sets of 10 repetitions taking | | | | big in the net. Start by holding this position for five reps |
| 30 seconds of rest between each set. Build up to | | | | of 15 seconds taking 30 seconds of rest between |
| three sets of 30 repetitions taking 45 seconds of rest | | | | each repetition. Build up to five reps of 45 seconds |
| between each set. | | | | with 30 seconds of rest between each. Good luck this |
| 2. Stiff Legged Deadlift and Hold - one of my favourite | | | | one burns! |
| hockey goalie exercises because it builds muscular | | | | So there you have three hockey goalie exercises |
| endurance in your back extensors, glutes and | | | | designed to build some bombproof legs that will keep |
| hamstrings to decrease your back fatigue throughout | | | | you going strong through the third period and beyond. |
| the game. | | | | While your opponent is left shaking in the crease you |
| To complete this exercise your must have a firm | | | | can stand tall, ready to take the two points home. |