goalie specific training: off ice exercises and activities
OFF - ICE EXERCISES
1) Up-Downs @0:22, add weight @0:29
2) Lateral Weight Shifts @0:36 3)Quick feet/knee shuffle drop 0:47 4) Slider push-offs 0:56 , increase with weight when ready. 5)Explosive low lunge Switch @1:10 6) Side Plank cable row with leg raise@1:17 |
EQUIPMENT:
Bungy cord
|
nike training -goalie specific activities
ENDURANCE DRILLS:
1) 20M Shuffle 2) 10M Agility Box 3) Reverse Get up sprints 4) Agility Toss with Reactive Jump 5) Kneeling Get up sprints 5M 6) Side Shuffle with reactive toss POWER DRILLS
(Use will need a medicine ball or 8 - 12 lb weight) 1) Sumo squat/ overhead reach 2) Med. ball overhead twists 3) Med. ball side-to-side twists 4) Med. ball wood chop 5) One arm dumbbell row |
|