Dry Land Training For Ice Hockey Goalies
When it comes to ice hockey, goalies are the most important players on the team. They are the last line of defense and can make all the difference in whether a game is won or lost. For this reason, it is essential for goalies to be in the best physical condition possible. One way they can achieve this is through dry land training. In this article, we'll explore what dry land training is, its benefits, and some exercises specifically tailored for hockey goalies.
What is Dry Land Training?
Dry land training is a type of off-ice training that focuses on building strength, endurance, and agility. This type of training is typically done in a gym or at home and doesn't involve any ice time. It's important for hockey players, especially goalies, to train off-ice to improve their on-ice performance.
Benefits of Dry Land Training for Goalies
Dry land training offers several benefits for hockey goalies. Firstly, it can improve their overall strength and endurance, which will allow them to last longer on the ice. Additionally, dry land training can help goalies develop their agility, balance, and coordination, which are essential skills for making quick saves and moving around the crease.
Dry land training can also reduce the risk of injury. By working on strengthening the muscles used in hockey, goalies can reduce the risk of strains, sprains, and other injuries that are common in the sport. Finally, dry land training can be a great way to stay motivated during the off-season when ice time is less available.
Dry Land Training Exercises for Goalies
There are several dry land training exercises that are specifically tailored for hockey goalies. Here are some of the most effective exercises:
Squats
Squats are a great exercise for developing lower body strength, which is essential for goalies. To perform a squat, stand with your feet shoulder-width apart and lower your body as if you were sitting down in a chair. Keep your back straight and your knees in line with your toes. Then, stand back up and repeat for several reps.
Plank Holds
Plank holds are a great exercise for developing core strength and stability. To perform a plank hold, get into a push-up position and lower your forearms to the ground. Keep your body straight and hold for as long as you can.
Burpees
Burpees are a great full-body exercise that can improve overall endurance and agility. To perform a burpee, start in a standing position and then lower yourself into a push-up position. Then, jump back up and repeat for several reps.
Lateral Plyometric Jumps
Lateral plyometric jumps are a great exercise for improving lateral movement and agility. To perform a lateral plyometric jump, stand with your feet shoulder-width apart and jump sideways as far as you can. Then, jump back in the opposite direction and repeat for several reps.
Medicine Ball Throws
Medicine ball throws can help improve upper body strength and power, which is important for making quick saves. To perform a medicine ball throw, stand with your feet shoulder-width apart and hold a medicine ball at chest height. Then, throw the ball as far as you can and catch it on the rebound. Repeat for several reps.
Conclusion
Dry land training is an essential part of any hockey goalie's training regimen. By focusing on building strength, endurance, and agility, goalies can improve their overall performance on the ice. The exercises outlined in this article are a great starting point for goalies looking to improve their off-ice training. Remember to always consult with a professional trainer or coach before starting any new training program.
