Wednesday workout tips with Coyotes trainer Mike Bahn

One of the most important positions on the ice is, unfortunately, often the most overlooked regarding physical, technical and mental preparation. A goaltender’s performance can have more influence on the outcome of a game than any other player on the ice. We have all seen it: poor play by a team can be made up for by a stellar goaltending performance, and conversely, unfortunately, a very good team can be reduced to average when their goaltender cannot make a save.

On the ice, a goaltender is very different than a forward or defenseman when it comes to physical demands of the game. A goaltender plays the entire game (hopefully!) and although he does get intermittent rest when play is on the opposite end of the rink, he must be in a constant state of readiness for anything to happen. The goaltender might not skate long distances, usually staying with 10 feet of his crease area, but the demands to stay in a loaded squat position and move from side to side for long periods of time is incredibly demanding. Even the skating motion of a goaltender is very different from that of a skater, with different skates and enormous leg pads restricting various motions.

It is unfortunate that many times, goaltenders get thrown into off-ice workouts in the same groups as skaters, doing the same exercises and regimens. Off the ice, goaltender workouts should be as different as their position on the ice, from strength and agility development to energy system demands.

Strength and agility training should be based on maintaining a deep, loaded position for prolonged periods of time, being able to explosively move in any direction (usually for only a stride or two). A strong and stable torso is critical to the ability of the player to safely maintain such a position and possibly perform amazing movements while off the feet. When possible, hand-eye coordination movement should be incorporated into drills. Tennis balls are an excellent tool to keep in a training bag; they can be used to test the goaltender’s ability to catch (with either hand!) while maintaining a loaded, ready position or while doing agility drills that required multi-directional, explosive movement, reacting to the movement of the ball.

The energy demands of goaltenders are also distinctly different than that of a skater. Although there are intermittent rest periods, they vary radically from a skaters in that those rest periods are spent in a standing position (with constant attention to what is going on down the ice), and the rest periods can be random in duration. A goaltender may get 20 seconds of rest or they may get a minute or two. The work demand of a goaltender can also be just as varied; a skater usually skates hard for a minute or less, whereas a goaltender may be forced to work hard for up to two minutes or more.

Preparing like you play is more than a motivational phrase, it means that players – including goaltenders- need to prepare physically for the demands on their game.

Search Archive »

Browse by Year »


Browse by Month »

July 2016
June 2016
May 2016
April 2016
March 2016
February 2016
January 2016
December 2015
November 2015
October 2015
September 2015
August 2015
July 2015
June 2015
May 2015
April 2015
March 2015
February 2015
January 2015
December 2014
November 2014
October 2014
September 2014
August 2014
July 2014
June 2014
May 2014
April 2014
March 2014
February 2014
January 2014
December 2013
November 2013
October 2013
September 2013
August 2013
July 2013
June 2013
May 2013
April 2013
March 2013
February 2013
January 2013
December 2012
November 2012
October 2012
September 2012
August 2012
July 2012
June 2012
May 2012
April 2012
March 2012
February 2012
January 2012
December 2011
November 2011
October 2011
September 2011
August 2011
July 2011
June 2011
May 2011
April 2011
March 2011
February 2011
January 2011
December 2010
November 2010
October 2010
September 2010
August 2010
July 2010
June 2010
May 2010
April 2010
March 2010
February 2010
January 2010
December 2009
November 2009
Blackmon Mooring
@@block(4000, 0, content)@@