training question

[broslax]

hey guys i was looking on here but couldnt find what i wanted.the question is what kind of plyometric workouts do you do to make your step faster.or drills to improve your hand quickness to make those saves?

[LiquidMercury16]

Stick with agility drills more then plyos for foot speed. Chances are you don't have a great enough strength foundation to warrant doing plyos and the agility drills will give much more benefits. Jacobs ladder is really good for lateral stepping which you need as a goalie. As far as hand quickness, go to a wall stand about a foot or two away then have someone throw a ball over your shoulder and try and catch it. Helps increase reaction time and hand speed.

[OldGoalie]

Quicker step/leg strength/agility: Sprint up hills, squats, cleans, jump rope, deadlifts, box jumps (jumping up onto a 20-24" high box).

Quicker hands: Besides wall ball, you can also get a weighted goalie shaft and do "Stepping the line" drills with it, or play wallball with it. Also, try getting a "reaction ball" and doing the various reaction drills that are recommended with it.

"The Ball Stops Here" DVD by Bill Pilat runs you through a number of drills that will improve both hand and foot speed.

[brickwall500]

workout forearms jump over your stick bouncing left to right or a line going forward and back switiching it all up- Sprint 5 yds jog10 sprint 5 jog 10-
Jumprope-plyrometric jumping boxes-calf workouts-squats-get dif color balls and get someone to shoot at you while u call out the color etc.

[NBCLAX23]

if you have a road bike take on your nieghborhoods hills on low and high speeds. Lower speeds work on your explosive muscles while the higher ones build endurance. Also get a high bounce or raquet ball and bouce it between classes or while out and about, this will get your reflexes fast so you can easily train them with your stick.

[lax-itive10]

Even though I'm new to lax, I'm not new to sports or sports training; every one here has sound examples of solid training, and my two cents I'd offer are this: never do the same workout twice. Always strive for constant variation, as "routine" is just that...routine. You'll never develop the coordination and those much needed neuromuscular pathways you need to excel in any type of "explosive" sport (which is what goaltending's all about.)
Stay away from useless exercises like bicep curls, max bench press, or leg presses; you'll never find a functional use for any of those single joint moves in lax or in life. Instead, less is more: pushups, pullups, etc...Olympic gymnasts never pick up a weight, yet have no equal in upper body strength. In addition to what the others said, a good one is to grab some weight plates or dumbells, 15-30 #'s, and start jumping as high as you can. Builds the calves and explosive power to sky over the opposition on clears. Hope my little soapbox helps...