Leg Strength For Hockey Goalies | Level 1 to 10

[@srStinnky]

Well having you as a strength coach for the last couple of decades 😅 I’ll say this are my favorite squats variations 😂

[@goalietraining]

Good point! I love my squat variations 🦵

[@keithzoltanski2234]

I ve been doing most of my leg routine on a bosu ball these days and found the instability of the bosu translates better to ice performance more than anything I ve used in the past.

[@goalietraining]

It is great for building stability and there is definitely a time and a place for it. Athletes get into trouble when they think that training on an unstable surface is all they need to do (we went through a phase like that back in the early 2000's). When the off-season comes, just make sure you are also building the right kind of STRENGTH and then learn to use that strength on an unstable surface.

[@markjones1184]

I love your energy and posts. I'm "trying" to get back in the game. I need to say "let's go" to myself

[@goalietraining]

Thank you Mark, that’s very kind. Excited for you to get back out there. Slow and steady 🙌

[@SubSkip]

Just in time! I can't get down and up off the floor (roller hockey). Newbie in my 50's.

[@goalietraining]

I love it… never too late to start a new gig! Glad to help.

[@mtlgoalie62]

This is excellent. I am doing some goblet squats and single leg squats but will now go through this progression. How many reps/sets/days per week would you recommend?

[@goalietraining]

I hate to say it, but it depends on your level of training and the phase of your program But you could star with 2-3 sets of 6-8 reps. Remember this is a progression, not a workout, so you will add one to your regular strength the aiming sessions 2-3 times per week.

[@mtlgoalie62]

@GoalieTrainingProTV Got it!! Thanks Maria.

[@jimmyhumphrey9820]

Great video. I've been looking for alternatives to mix into my normal routine in the gym where I just focus on traditional squats and hamstring and quad machine exercises.

[@goalietraining]

Glad to help Jimmy - these will definitely translate onto the ice more than the machines will. Enjoy - let me know how it goes.

[@jackdaniel6946]

For some reason squats have a tendancy to cause me pain in my right outside knee. I’ve been doing wallsits to strengthen my legs without that pain. Is the knee pain a technique issue maybe? I’ve never had outside knee issues in all my years of goaltending. I have had a pretty bad grade 2 tear in the mcl and retinaculum of that knee in 2017. But nothing on the outer side.

[@goalietraining]

hmmm - that is a bit of a head-scratcher. Do you get the same discomfort with Split Squats? Does the discomfort go away when you stop or linger? What if you did a "Wall Squat" like you put a stability ball behind your back and did a squat like that?

[@LuciferFayte]

This is great! I'll definitely be adding this into my routine :D I'm curious about how much weight to be should be using - if it feels easy, is that a sign to go to the next progression? Or would it be beneficial to add a tad more weight?

[@goalietraining]

I would add some weight first so that it is a good challenge and if you can still have perfect technique even with a good load, then off to the next progression.

[@emelinegeukers6379]

My Ringette goalies are 8 - 10 years old, they are beginners. Often their stick is off the ice, making it easy to score. My thoughts are: Possibly start off ice conditioning to strengthen their legs using your squat exercise to help them stay deep in their squat during a game, resulting in a stronger stick on ice strength. Is the age of my goalies too young for weights that you use in your conditioning leg strength video? Your thoughts?

[@goalietraining]

I don't think that is the way to go - this isn't as much of a strength issue as a bad habit. Kids are in the best position for learning motor skills - if you want to invest more in their development - make it skating. Hold the strength and conditioning stuff until they are 14+.

[@Columbiangoalie13]

So, i hurt my ankles a few years ago, and legs havent been the same. So this really will help i feel. Do you have anything for ankle specific strength / mobility?

[@goalietraining]

If you're ankles are still giving you trouble, make sure you get in to see a good sport physiotherapist who can help guide your recovery Shane, but here is a video I did about ankles - kzbin.info/www/bejne/d5qYfWWgms2krbM

[@CraigHagan]

Great video. Just getting back into playing goal again after a 6 year break due to a back injury then covid. Now that I've started playing weekly and going to the gym I've lost a lot of my leg strength and stability from before. At 6'6" that meant some badly bruised knees as my butterflies were no longer controlled on the way down. What should be a good indicator that I'm really to progress to the next level? How many reps and sets should I be doing?

[@goalietraining]

Tough to say exactly - but as a rule, when you can do the exercise with perfect technique (control) with some overload (depending on the exercise) for 8-12 reps. But again, it will vary depending on the specific exercise and your training background, injury history, etc.

[@bernardobellini4947]

I am only able to get a decent squat with my feet pointed outwards. If I straighten out my feet, I start to get some hip restraint and pain. Does it matter if I do squats with my feet pointed outwards or am I making my hip issue worst? I am currently doing the Butterfly Challenge with some extra stuff nightly as my off ice exercise.

[@goalietraining]

It is fine to turn your feet out slightly, you can also widen your stance a bit. As long as you aren’t getting impingement or pain.

[@wayneblowes4030]

I find it confusing as I have only been playing in goal for a year

[@goalietraining]

It can be hard - but just stick with the basics - start at level one until you can do it perfectly.