This program may not be reproduced in whole or part without the written permission of Maria L. Mountain/Revolution Sport Conditioning.

Transcription

1

2 UGT: SPEED, STAMINA & REACTIVITY 2 ULTIMATE GOALIE TRAINING SYSTEM The first online training program designed specifically for Hockey Goalies! VOLUME 3: Speed, Stamina & Reactivity for Goalies Maria L. Mountain 2009 This program may not be reproduced in whole or part without the written permission of Maria L. Mountain/Revolution Sport Conditioning. info@revolutionconditioning.com 577 Richmond St Upper Level London, ON N6A 3G2 CANADA

3 UGT: SPEED, STAMINA & REACTIVITY 3 Disclaimer: The exercises described in the following program are intended for skeletally mature athletes with a foundation of strength training experience. Do not attempt this program if you are new to strength training. The video and descriptions are for demonstration purposes only. If you are not familiar with perfect technique for any exercise, then consult with a certified strength and conditioning coach for instruction. Failure to do so may result in serious injury. Neither Revolution Sport Conditioning nor Maria Mountain shall be liable to anyone for use of any of these exercises or drills. It is recommended that you receive medical clearance from your health care provider prior to beginning a new exercise program.

4 UGT: SPEED, STAMINA & REACTIVITY 4 speed, stamina & reactivity training for goalies This will be a rather short intro because I do not think I need to convince anyone that if training can help you move a little faster in the crease and react to the play a little faster that you will be a better goalie. So I will not waste your time and my precious (and very slow) typing time. As you go through these drills remember to focus on form; not just what your feet are doing, but also what your body is doing. So many of the goalies I work with can execute the movements with great speed, but you look up at their upper body and it looks like they are being attacked by a swarm of killer bees! Their arms are flying every which way, the shoulders are twisting it can be ugly not to mention a little frightening! Remember that it is much easier for you to track the puck with your eyes if you remain stable. If your upper body is out of control, you have to expend extra brain power and potentially reaction time to accommodate for those movements as your brain interprets the data it is receiving. Think about

5 UGT: SPEED, STAMINA & REACTIVITY 5 keeping a quiet upper body with your shoulders level and square to your hips. Finally, feel free to get a little creative with these drills. I give you some tips in the video on how you can do this. Basically your first goal should be to master the basic drill as presented in the manual, but once you have it down, then combine some of your reactivity drills with your speed and stamina drills. For example, once you can perform a ladder drill moving forward, then perfect it moving backwards, then have someone signal either forward or backward using a visual stimulus such as pointing their finger. Adding this final element to the drill forces you to keep your head up so you can see where your partner is pointing and it forces you to interpret visual cues to determine your direction of movement which is similar to what you do on the ice. In addition to the change of direction you should also include some of your hand/eye coordination drills into the speed and stamina training by catching and passing a ball while performing ladder or hurdle drills.

6 UGT: SPEED, STAMINA & REACTIVITY 6 Volume and Rest You may notice that the volume on some of the Speed, Stamina & Reactivity drills is quite low. You will get through these workouts in about 20 minutes. There is a reason for this; speed and reactivity training stresses your nervous system even more than it stresses your muscles so when we are working on pure speed and power, I want you to execute every repetition with maximal effort (once you have perfect technique of course). Once your nervous system fatigues, you will not be able to maintain the quality of speed or power thus compromising the quality of the training. Imagine that I am training a 100m sprinter and I have him perform 20 back to back repeats of 100m sprints as hard as he can with very little rest. Now picture in your mind what the 18 th, 19 th and 20 th reps look like. Are they explosive? Am I training speed? Absolutely NOT! Now I am training survival!

7 UGT: SPEED, STAMINA & REACTIVITY 7 When I train hockey players there are days when we need to get into survival mode and in the Ultimate Goalie Training system there are some Speed workouts where the work intervals are a little longer and there is less active rest, then there are other workouts that specifically say walk back for rest or the number of repetitions is a little lower, just bear in mind that there is a purpose behind the volume of exercise and the duration of active rest. Do not fall into the trap of thinking that more is better.

8 UGT: SPEED, STAMINA & REACTIVITY 8 SPEED, STAMINA & REACTIVITY TRAINING WORKOUTS SPEED #1 Repeat the following circuit three times with 2 minutes of rest between each circuit do not rest between exercises. # Exercise Reps Tempo Rest A Lateral Hop & Stick 10 each Stick landing 0 B Agility Ladder Push Lateral Walk back for rest C Knee Drops 15 each Quick 0 D Agility Ladder In In Out Out 3 leading with each foot Quick Walk back for rest

9 UGT: SPEED, STAMINA & REACTIVITY 9 SPEED #2 Repeat the following circuit three times with 2 minutes of rest between each circuit do not rest between exercises. # Exercise Reps tempo Rest A Agility Ladder Pivot Forward 4 Quick Walk back for rest B Crease Pushes 6 each way Quick 0 C Agility Ladder Pivot Backward 4 Quick Walk back for rest D Tennis Ball off the Wall Alternate hands 20 clean catches Quick 0

10 UGT: SPEED, STAMINA & REACTIVITY 10 SPEED #3 Repeat the following circuit three times with 2 minutes of rest between each circuit do not rest between exercises. # Exercise Reps tempo Rest A Micro Hurdle Step Over Lateral 4 each way high knees Quick 0 B Tennis Ball off the Wall Throw from behind C Micro Hurdle Step Over to Push Lateral saves Quick 0 6 each way Quick 0 D Tennis Ball off the Wall Alternate hands 20 clean catches Quick 0

11 UGT: SPEED, STAMINA & REACTIVITY 11 SPEED #4 Repeat the following circuit three times with 2 minutes of rest between each circuit do not rest between exercises. # Exercise Reps tempo Rest A Cone Drill W Drill 4 each way Quick 0 B Knee Recoveries 10 each Quick 0 C Skate Hop Forward D Tennis Ball off the Wall Knee Slap 12 strides Quick 0 20 clean catches Quick 0

12 UGT: SPEED, STAMINA & REACTIVITY 12 SPEED #5 Repeat the following circuit three times with 2 minutes of rest between each circuit do not rest between exercises. # Exercise Reps Tempo Rest A Agility Ladder Push Lateral 3 down: 1 back 3 each way Walk back for rest 0 B Tennis Ball off the Wall From behind C Agility Ladder Pivot backward saves Quick 0 6 reps Quick 0 D Tennis Ball off the Wall Belly Flop to Catch 10 clean saves Quick 0

13 UGT: SPEED, STAMINA & REACTIVITY 13 SPEED #6 Repeat the following circuit three times with 2 minutes of rest between each circuit do not rest between exercises. # Exercise Reps tempo Rest A Micro Hurdles Step-Step-Hop B Tennis Ball off the Wall 2 tennis balls one for each hand C Micro Hurdles Arch Drill 5 each way Quick 0 20 saves Quick 0 4 each way Quick 0 D Tennis Ball off the Wall Belly Flop and Catch 20 clean saves Quick 0

14 UGT: SPEED, STAMINA & REACTIVITY 14 SPEED, STAMINA & REACTIVITY EXERCISES Speed #1 Lateral Hop & Stick Agility Ladder Push Lateral Knee Drops

15 UGT: SPEED, STAMINA & REACTIVITY 15 Agility Ladder In In Out Out Speed #2 Agility Ladder Pivot Forward Crease Pushes Agility Ladder Pivot Backward

16 UGT: SPEED, STAMINA & REACTIVITY 16 Tennis Ball off the Wall Alternate Hands Speed #3 Micro Hurdle Step Over Lateral Tennis Ball off the Wall Thrown from Behind Micro Hurdle Step Over to Push Lateral

17 UGT: SPEED, STAMINA & REACTIVITY 17 Tennis Ball off the Wall Alternate Hands Speed #4 Cone Drill W Drill Knee Recoveries Skate Hop Forward

18 UGT: SPEED, STAMINA & REACTIVITY 18 Tennis Ball off the Wall Knee Slap Speed #5 Agility Ladder Push Lateral 3 Down : 1 Back Tennis Ball off the Wall From Behind Agility Ladder Pivot Backward

19 UGT: SPEED, STAMINA & REACTIVITY 19 Tennis Ball off the Wall Belly Flop to Catch Speed #6 Micro Hurdles Step Step Hop Tennis Ball off the Wall 2 Tennis Balls Micro Hurdles Arch Drill

20 UGT: SPEED, STAMINA & REACTIVITY 20 Tennis Ball off the Wall Belly Flop to Catch

21 UGT: SPEED, STAMINA & REACTIVITY 21 TRAINING CALENDARS Weekly Training Schedule Phase #1 Movement Phase OFF SEASON Goals of the Movement Phase: WK #1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ST M1 OFF ST M2 OFF ST M1 OFF ST M2 Core 1 OFF Core 1 OFF Core 1 OFF Core 1 Mob 1 Mob 2 Mob 1 Mob 2 Mob 1 OFF Mob 2 WK #2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 OFF ST M1 OFF ST M2 OFF ST M1 OFF OFF Core 2 OFF Core 2 OFF Core 2 OFF Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 Mob 2 OFF WK #3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ST M2 OFF ST M1 OFF ST M2 OFF ST M1 Core 1 OFF Core 2 OFF Core 1 OFF Core 2 Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 OFF Mob 2

22 UGT: SPEED, STAMINA & REACTIVITY 22 Weekly Training Schedule Phase #2 Functional Phase OFF SEASON Goals of the Functional Phase: WK #4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 OFF ST F1 SP 1 ST F2 OFF ST F1 OFF OFF Core 3 OFF Core 4 OFF Core 3 OFF Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 Mob 2 OFF WK #5 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ST F2 SP 2 ST F1 OFF ST F2 OFF ST F1 Core 3 Core 4 Core 3 OFF Core 4 Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 OFF Mob 2 WK #6 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 OFF ST F2 SP 3 ST F1 OFF ST F2 OFF OFF Core 3 OFF Core 4 OFF Core 3 OFF Mob 3 Mob 1 Mob 2 Mob 3 Mob 1 Mob 2 Mob 3

23 UGT: SPEED, STAMINA & REACTIVITY 23 Weekly Training Schedule Phase #3 Strength Phase OFF SEASON Goals of the Strength Phase: WK #7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ST S1 SP 1 ST S2 SP 2 ST S1 OFF ST S2 Core 5 OFF Core 6 OFF Core 5 OFF Core 6 Mob 2 OFF Mob 3 OFF Mob 4 OFF Mob 2 WK #8 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 OFF ST S1 SP 3 ST S2 SP 4 ST S1 OFF OFF Core 5 OFF Core 6 OFF Core 5 OFF Mob 3 Mob 4 OFF Mob 2 Mob 3 OFF Mob 4 WK #9 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ST S2 SP 2 ST S1 SP 3 ST S2 OFF ST S1 Core 6 OFF Core 5 OFF Core 6 OFF Core 5 Mob 2 OFF Mob 3 Mob 4 OFF Mob 2 Mob 3

24 UGT: SPEED, STAMINA & REACTIVITY 24 Weekly Training Schedule Phase #4 Power Phase OFF SEASON Goals of the Strength Phase: WK #10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 1 ST P1 SP 2 ST P2 SP 3 ST P1 OFF Core 7 OFF Core 8 OFF Core 7 OFF OFF OFF Mob 1 Mob 2 OFF Mob 3 Mob 4 OFF WK #11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ST P2 SP 4 ST P1 SP 5 ST P2 OFF ST P1 Core 8 OFF Core 7 OFF Core 8 OFF OFF Mob 1 Mob 2 OFF Mob 3 Mob 4 OFF Mob 1 WK #12 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 6 ST P2 SP 4 ST P1 SP 5 ST P2 OFF Core 7 OFF Core 8 OFF Core 7 OFF OFF Mob 2 OFF Mob 3 Mob 4 OFF Mob 1 OFF

25 UGT: SPEED, STAMINA & REACTIVITY 25 Weekly Training Schedule Phase #1 Movement Phase IN SEASON Goals of the Movement Phase: WK #1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 1 ST M1 OFF ST M2 SP 2 OFF OFF Core 1 OFF Core 1 OFF Core 1 OFF OFF Mob 1 Mob 2 Mob 1 Mob 2 Mob 1 OFF Mob 2 WK #2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 1 ST M1 OFF ST M2 SP 2 OFF OFF Core 1 OFF Core 1 OFF Core 1 OFF OFF Mob 1 Mob 2 Mob 1 Mob 2 Mob 1 OFF Mob 2 WK #3 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 1 ST M1 OFF ST M2 SP 2 OFF OFF Core 2 OFF Core 2 OFF Core 2 OFF OFF Mob 1 Mob 2 Mob 1 Mob 2 Mob 1 OFF Mob 2

26 UGT: SPEED, STAMINA & REACTIVITY 26 Weekly Training Schedule Phase #2 Functional Phase IN SEASON Goals of the Functional Phase: WK #4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 3 ST F1 OFF ST F2 SP 4 OFF OFF Core 2 OFF Core 2 OFF Core 2 OFF OFF Mob 2 Mob 3 Mob 2 Mob 3 Mob 2 OFF Mob 3 WK #5 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 3 ST F1 OFF ST F2 SP 4 OFF OFF Core 3 OFF Core 3 OFF Core 3 OFF OFF Mob 2 Mob 3 Mob 2 Mob 3 Mob 2 OFF Mob 3 WK #6 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 3 ST F1 OFF ST F2 SP 4 OFF OFF Core 3 OFF Core 3 OFF Core 3 OFF OFF Mob 2 Mob 3 Mob 2 Mob 3 Mob 2 OFF Mob 3

27 UGT: SPEED, STAMINA & REACTIVITY 27 Weekly Training Schedule Phase #3 Strength Phase IN SEASON Goals of the Strength Phase: WK #7 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 5 ST S1 OFF ST S2 SP 6 OFF OFF Core 4 OFF Core 4 OFF Core 4 OFF OFF Mob 3 Mob 4 Mob 3 Mob 4 Mob 3 OFF Mob 4 WK #8 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 5 ST S1 OFF ST S2 SP 6 OFF OFF Core 4 OFF Core 4 OFF Core 4 OFF OFF Mob 3 Mob 4 Mob 3 Mob 4 Mob 3 OFF Mob 4 WK #9 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 5 ST S1 OFF ST S2 SP 6 OFF OFF Core 5 OFF Core 5 OFF Core 5 OFF OFF Mob 3 Mob 4 Mob 3 Mob 4 Mob 3 OFF Mob 4

28 UGT: SPEED, STAMINA & REACTIVITY 28 Weekly Training Schedule Phase #4 Power Phase IN SEASON Goals of the Strength Phase: WK #10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 1 ST P1 OFF ST P2 SP 2 OFF OFF Core 5 OFF Core 5 OFF Core 5 OFF OFF Mob 1 Mob 2 Mob 3 Mob 4 Mob 1 OFF Mob 2 WK #11 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 3 ST P1 OFF ST P2 SP 4 OFF OFF Core 6 OFF Core 6 OFF Core 6 OFF OFF Mob 3 Mob 4 Mob 1 Mob 2 Mob 3 OFF Mob 4 WK #12 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 SP 5 ST P1 OFF ST P2 SP 6 OFF OFF Core 6 OFF Core 6 OFF Core 6 OFF OFF Mob 1 Mob 2 Mob 3 Mob 4 Mob 1 OFF Mob 2

29 UGT: SPEED, STAMINA & REACTIVITY 29 ABOUT THE COACH Maria Mountain, MSc is the owner of Revolution Sport Conditioning located in London, Ontario, Canada. Since starting out as a fitness coach in 1994, Maria has developed a reputation for helping athletes perform at the highest level in their chosen sport. She has shared her expertise with collegiate athletes as the head strength coach to both men s and women s hockey, basketball, volleyball and track and field teams. You have seen some of Maria s clients competing at the Olympics, in the NHL, MLB, AHL and CFL. Her career highlights include watching her client Andy McDonald hoist the Stanley Cup for the Anaheim Ducks and seeing Jeff Francis pitch for the Colorado Rockies in the World Series final. Her goal is to help athletes perform and win at the very highest level by designing effective training systems that will also reduce the athlete s risk of injury leading to a long and productive career