goalie workout question

[broslax]

alright guys i tried looking here on the forums but i cant find what i specifically want.my question is what are the workouts that will have a goalie get better in the offseason, get ready in preseason, and stay sharp in-season.what workouts should i do?

[JupiterLacrosse]

Plenty of cal's to keep yourself in shape. Along with the four main lifts if you have weights (bench, clean, squat, dead lift.) Without weights, try bear crawls, lunges, sprints, crab walks, etc. And running, alot, it'll help. Dot drills, ladder drills, number squares, all of that is important also.


In-season just worry about what you are doing at practice and maybe light calisthenics.

Pre-season just run and make sure you are in shape.

The basic break down of what each part of the year is for is like this:

Off season: Gain strength and speed.

Pre season: Get conditioned

In season: Maintain health to prevent injuries.

[NALC24]

jupiterlacrosse is right with all of that the only thing i would recommend doing is skipping, designed to get foot speed up, it hlps your stepping

[CelticLaxer]

Not to discount the other ideas here (they're all good & worth doing), but the single best training drill I've ever found is walking the line- working on your shot-saving form to all points of the goal. It helps you reduce/eliminate bad habits, builds strength for your key muscles, improves your shot saving speed, & makes your stick & body moves automatic so that you (literally) don't waste time thinking when you're facing actual shots.

[EricL]

Weight Lift and Agility Training, thats what I am doing.

(Pre-Season)
-40 Minutes Weight Lift
-20 Minutes Agility (Not Running)
-30 Minutes WarmUp/Shots (Pure shots are better than walk the line, I usually use walk the line as a warmup)
-10 Minutes Reflexs (face wall, let somebody throw balls at the wall and you have to save rebound)
-20 Minutes Conditioning

2 hours, 3x a week.

(Season)
Weightlift untill you start to have games
More Agility and Conditioning

(Offseason) Im in an active Summer Team
Everything you do in the Pre-season =P

[THE_1protector]

if your not going to a gym like me, i go on long bike rides and run up and down stairs. both good cardio and good for hams and quads. and costs less than a gym membership.

[lax-itive10]

Jupiter's right on with everything said; I'd throw in box jumps, too (jumping from the floor to platforms of varying height). Also, if you have access, get some light dumbells in either hand, get low to the floor in a squat, then jump as high as you can. I'm a big fan of these in my work...

[LaCokaNostra]

How about for a box goalie in the off season / soon to be pre season. I've been going to the gym a lot lately, but mostly for football. So i was wondering which specific muscles would be good to target? My thinking it would be forearms, wrists, and mostly all upper body, but i could be wrong.

[afalax010]

do alot of pull-ups, and military. back and shoulders is what you need to target...idk alot about box but if you stay on your toes and bend down, you can always squat and do calves raises....and jump rope

[EHSLAX12]

i can try to compile a list for you. right now for wrestling im dropping pounds like its melting off of me and my body is getting stronger and my reflexes and reaction times are decreasing so everything is going well. just keep moving and work all parts of your body but focus on your core, hips, shoulders, and forearms.

[ccslax6]

i can try to compile a list for you. right now for wrestling im dropping pounds like its melting off of me and my body is getting stronger and my reflexes and reaction times are decreasing so everything is going well. just keep moving and work all parts of your body but focus on your core, hips, shoulders, and forearms.

Isn't a decrease in reflexes and reaction times bad? A list would be great though.

[laxgoalieWE4949]

I think he means an increase of reflexes and a decrease of reaction time as in going from .25 stop time to a .15 stopping time.

[play2win748]

suicides would b a good work out. Do sum side shuffling. Jump rope is a great way to keep ur legs strong and build agility. push ups, sit ups, and 6 inches are great exercises to work ur core

[LaCokaNostra]

okay, thnx for the exercises, definatly gunna start doin that. but i was lookin for more of gym oriented work out. I do got a few specific questions tho, low reps high weight? or high reps low weight? and to clarify, how much is considered average low reps, and average high reps. my thinking is for low 10-15 and for high 30-35. I've also been doin alot of pyramid lifting, like starting with say 135 pound calf raise 25 reps, then 110 with 30 reps, then 90 with 35 reps, it seems to be working great, but im wondering if I should be doing a set amount of weight for a set amount of reps?
so many questions....lol thnx for the input tho.

[Hatch]

jupiterlacrosse is right with all of that the only thing i would recommend doing is skipping, designed to get foot speed up, it hlps your stepping

what else can i do for foot speed and on a nother note, hand eye cordination
mines ok but not amazing:guns:

[sirfartsalot295]

I think average low reps with high weights is like 3-4 reps (that is to put on weight and muscle) average reps are 8-12 and average high reps are 18-20 (that is more for muscle endurance and toning). I do more high reps with lower weights because that way im quick and will still be explosive in the 4th quarter. Also if you put on alot of muscle weight you have to be extra sure you stretch alot otherwise you will lose flexibility and quickness in reaction time.

[LiquidMercury16]

average high reps are 18-20 (that is more for muscle endurance and toning). I do more high reps with lower weights because that way im quick and will still be explosive in the 4th quarter. Also if you put on alot of muscle weight you have to be extra sure you stretch alot otherwise you will lose flexibility and quickness in reaction time.

1. Toning is the worst word ever in the world of weightlifting. You are either building or losing. You don't tone. Also as far as being explosive in the 4th quarter....have you ever seen olympic lifters lift? They are some of the most explosive people there are. They also generally lift super high weight in a periodized format and very low reps. Their CNS is geared towards firing quickly with maximal force. Doing a bunch of high reps will not get your CNS (Central Nervous System) to be in optimal firing mode for explosiveness. As far as losing flexibility and quickness unless stretching....wrong. You are going to lose flexibility by not actively going through your full of range of muscle. You would have to put on very large amounts of muscle very quickly and be doing no full ROM action to truly see a noticeable loss of flexibility. Reaction time goes more along the lines of hand-eye coordination and CNS firing.

[OldGoalie]

For improved footwork, you can do dot drills, agility ladders, cones, etc. For hand-eye coordination, do reaction ball training, wallball with a friend behind you, juggling, etc.

Do a search and look at the sticky; this has been covered umpteen times by now.

[LaCokaNostra]

thnx liquidmercury, thats exactly wat i was lookin for. oh ya, whats a full ROM action?

[sirfartsalot295]

alright, well obviously you are more informed on the subject matter then i am... however i think on a few things i was misunderstood (my fault because i did a bad job explaining) but since the question was answered i'm not gonna go into detail.

[LiquidMercury16]

thnx liquidmercury, thats exactly wat i was lookin for. oh ya, whats a full ROM action?

Full ROM action would be anything that uses your full range of motion. The issue I was speaking of earlier was that lifting heavy isn't going to restrict your range of movement if you actually are doing full range motions and not stupid half squats or crap like that. You can also increase your range of movement on things. For instance if you are doing lunges you could put your front leg on an elevated surface so you have a large ROM. Dumbells are great for having a larger range of motion due to the fact that you aren't restricted by a bar hitting your chest and can go a bit lower. Things along those lines.