The 3 Simple Steps To Gain Momentum As The Season Progresses And Stamp Your Ticket As The #1 Goalie Heading Into Play-offs

By Maria L. Mountain, MSc
Certified Exercise Physiologist
Founder of

FACT: Your team’s in-season off-ice training sessions will suck the speed from your legs.

FACT: The more ice time you see, the tighter your hips will be (sitting at a desk all day will make things even worse).

FACT: You start losing your off-season strength the second you hit the ice at the start of the season.

FACT: You don’t need to stress about any of this. It’s totally possible to maintain the fitness you developed during the off-season, and even gain momentum as the season progresses.

Following the 3 Simple Steps below will help you consistently play your best this season as more and more scouts start showing up at your games and tournaments.

What if I didn’t invest the time this off-season?

Let’s face it, the top 5% of you have been following a goalie-specific off-season program and you’re feeling great. You can’t wait to get back on the ice and give your new powerful legs a test drive.

But maybe that’s not you. Maybe, even though you had the very best of intentions when you stepped off the ice at the end of last season, you didn’t manage to transform your body into an unstoppable machine over the last four months.

Maybe you’ve been feeling guilty all summer. Maybe you’ve been beating yourself up about it.

Maybe you’re even a little scared of that other goalie on your team. You know the one. Yeah, that goalie who’s looking great to start the season, just when you’re feeling like you’ve let yourself down.

You don’t want to spend the season making excuses for why you are at the end of the bench more than you’re making saves on the ice. Do you?

I didn’t think so.

You can start turning the tide right now.

Did you know that even players who worked hard all off-season lose strength, speed, stamina, and mobility as the season goes on?

As the most important time of the season approaches, their successes can take a nose-dive. When play-offs roll around, they have to watch someone else making the heroic saves while their butt gets numb from sitting on the bench.

Sure, with more ice time, more time to face rubber, and more game situations, your skills get sharper. Meanwhile, all those off-ice team- training sessions give you lots of stamina (quite often too much long-duration stamina, but we’ll save that article for another day).

But ice time and team training sessions won’t help stem the backslide in your performance.

These 3 Simple Steps will.

Here’s what you need to do to gain momentum as the hockey season progresses.

STEP 1: Train with low reps and high loads.

You know that gym membership you gave up at the end of the summer, or those dumbbells in your basement that you haven’t touched since your team started practicing? Well, better dust them off.Developing maximum strength (in the right way) is the most effective way to increase your speed. The more force you can produce in a given amount of time, the faster you will be. So, without even making your muscles fire any quicker, we can improve your speed on the ice.

Doing sets of 15 or 20 bodyweight split squats WILL NOT tap into these high threshold motor units (those are the speedster fibers in your muscles).

You’re going to need high loads and low reps to fire those guys up and that’s just what you need to do to get faster.

STEP 2: Emphasize power and speed.

You are probably getting enough stamina training in practices, games, and your team off-ice sessions (if your team’s sessions are like 99% of the ones I see, then you’re getting MORE than enough).As a goalie, you need to build on your speed and explosiveness around the net. The more speed you have, the more patient you can be with your game.

The more powerful you are the more efficiently you will move in the blue paint. Why? Because you’ll be working at a lower percentage of your peak power output. That’s just a fancy way of saying that you will move just as quickly, while using less energy.

STEP 3: Limit workout duration to maximize recovery.

During the season quick recovery is critical, so the last thing you want to do is spend hours in the gym. Look, if you didn’t do your work in the off-season, you cannot catch up by working extra hard during the season.If you try, the results will be disastrous.

Your workout goal should be to get in and out in 30 to 45 minutes, including your mobility work. This is more than enough time if you are laser-focused and working on only the key success systems – strength, speed, and power.

It really is that simple.

These are the same three ingredients you should have been training for during your off-season. Knowing which ones to focus on and how much of your precious time and energy you should put into each one is the key to in-season goalie success.

Too much or too little and your performance will suffer, even though you’re desperately trying to do the right thing.

If you’re like many of the goalies I’ve worked with, you’ve probably been there before and you know how frustrating it can be. It feels like the harder you try the worse things get.

There are numerous exercise videos and new ‘workout of the day’ training fads that will have you working very hard with little to show for it on the ice. You may have even tried a few of them.

This program is for goalies who want to train smart, work hard on the right things, and leave excuses for failure in the past.

If working harder than everyone else on the team is your badge of honour, then this in-season program is not for you.

If you want to put your energy in the right place, gain momentum as the season progresses, and get the job done come play-off time, then HERE’S WHAT YOU SHOULD DO NEXT…

Still Have Questions? Contact Maria’s Super Awesome Assistant anytime at –

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