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Strength and Conditioning of an NHL Goaltender
Adam Lucassian
Purpose To design a
reconditioning program for a NHL level Goaltender.
Energy Systems Anaerobic
ATP-PC 95%
Glycolysis 5%
Aerobic Krebs
Cycle/Electron Transport Chain 0%
Attributes Flexibility Agility Reactive Ability Hand-Eye
Coordination Stamina Proprioception
Movement Patterns-UE Shoulder
Abduction Adduction Flexion Int./Ext. Rotation
Elbow Flexion Extension Pronation Supination
Wrist Flexion Extension Ulnar Deviation Radial Deviation
Fingers Flexion
Movement Patterns-LE
Trunk Flexion Rotation Lateral Flexion
Hip Flexion Extension Abduction Adduction Internal Rotation
Knee Flexion Extension External Rotation of
the flexed knee Ankle
Plantarflexion Dorsiflexion Inversion Eversion
Toes Flexion
Major Muscle Groups Involved Shoulder
Flexors Deltoid Adductors Rotator Cuff
Trunk Erector Spinae Abdomen
Hips Quads Hamstrings Adductors Abductors Internal Rotators
Lower Leg Plantar Flexors Dorsiflexors
Tests Flexibility
Sit and reach Reactive Ability
Ball Throw/Catch Maximum Power
and Strength Squats Power Cleans
Muscular Endurance Butterfly/Up Test
Fatiguing Anaerobic Pro-Agility (On
land) Aerobic Capacity
Test 1 Mile Run
Sit and Reach
20-29 Year Old Males
Percentile Rank Result (cm)
99 >58
90 55
80 52
70 50
60 47
50 44
40 42
30 39
20 37
10 31
1 <27
Butterfly/Up Test Goalie stands in
stance On whistle drops
into butterfly position, then quickly stands back up
Count how many reps in 30 seconds
Ball Throw Catch Stands 2 meters
from wall Throws with
RIGHT hand, and catches with LEFT
Throws with LEFT, and catches with RIGHT
Tested Number of catches
in 30 seconds.
Periodization Macrocycle
August-August Mesocycle
Preseason August-
September Competitive
Season October-Mid June
Mesocycle Post Season
Mid June-End June Off Season
July Microcycle
Every 2 Weeks
Testing Time Frame Preseason
Beginning Middle End
Competitive Season All Star Break
Post Season No Testing
Off Season Beginning End
Resistance Exercises Day Exercise (Upper
Body)
A Bench
A Shrugs
A One Handed Snatch
B Cable Exercises (Int/Ext Rotation, Shoulder Flex/Ext,
Arced Abd/Add
B Shoulder Press
A&B Hammer Curls
A&B Bicep Curls
Day Exercise (Lower Body)
A Squats
A Power Cleans
B Dead Lift
B Leg Press
A&B Knee Ext/Flex
A&B 4 Way Hip
A&B Lunges with Free Weights
A&B Calf Raises
Perform all exercises unless indicated
Plyometric ExercisesUpper Body
Pushups on BOSU
Throw for Height
Throw for Distance
Kettle Bell Swings
Lower Body
Depth Jump
Lat. Hurdle Jumps
Dot Drills
Wide Squat Jumps
Aerobic ExercisesOn Land
Running
Spinning
On Ice
Treadmill
Butterfly/Up
T-Push Length of Ice
Functional Exercises
Exercises
Ball Catch With Progress
Ball Drop for Reaction
Butterfly BOSU Drills
Slide Board• Side to Side• Ladder Butterfly
Crease Push
4-Cone Shuffle
7 Zone Drill
Pre-Season
Increase cardiovascular endurance One Mile Run
Demonstrate better results in all functional testing As compared to
numbers taken at the end of the off-season/beginning of pre-season
Increase strength and power
Mesocycle 1 (Preseason) Goals Focus
Increase intensity of sport specific training
Sun Mon Tues Wed Thurs Fri Sat
Wk 1 & 3
-Funct.(Land)
-Res. Upper A (High)-Plyo. Lower (Low)
-Res. Lower A (Low)-Plyo. Upper (High)
-Active Rest-Tx
-Res. Upper B
(Low)-Plyo. Lower (High)
-Res. Lower B (High)-Plyo. Upper (Low)
-Aero-Funct.(Ice)
Wk 2 & 4
-Funct.(Land)
-Res. Upper B (High)-Plyo. Lower (Low)
-Res. Lower B (Low)-Plyo. Upper (High)
-Active Rest-Tx
-Res. Upper A
(Low)-Plyo. Lower (High)
-Res. Lower A (High)-Plyo. Upper (Low)
-Aero-Funct.(Ice)
Wk 5 & 6
-Plyo Upper (High)
-Res. Lower (High)
-Plyo Upper (High)
-Res. Lower (High)
-Active Rest-Tx
-Res. Power-Aero.
-Funct.(Land
and Ice)
Wk 7 & 8
-Plyo Upper (Low)
-Funct.(Land)
-Res. Upper (Low)
-Funct.(Ice)
-Plyo. Lower (Low)
-Funct.(Land)
-Res. Lower (Low)
*Perform stretches with a partner before every session***On game days (MWF) arrive early to rink and cross train on a bike for 30
min.**
Training High Intensity
Focus on Power and Strength
Resistance 3X10
Plyometrics High Intensity
In Season
Maintain/Improve Strength and Power Power Clean and
Squat 1 RM Maintain/Improve
Flexibility Sit and Reach
Maintain/Improve Anaerobic Conditioning Shuttle Skate Pro Agility
Mesocycle 2 (Competitive Season) Goals Focus
Maintain and possibly improve strength, power, flexibility, and anaerobic conditioning.
Win the Stanley Cup
Sun Mon Tues Wed Thurs Fri Sat
Season &
Stanley Cup
Playoffs
-Tx-Active Rest
-Travel
-Funct.-Res. Upper (Mod.)
-Game -Cross Train
-Tx-Active Rest
-Travel
-Funct.-Res. Lower(Mod.)
-Game -Cross Train
-Game -Cross Train
**During All Star Break, NO MANDATORY WORKOUTS (With exception of skill test)**
Exercises Skill Work Some resistance
and aerobic training
Post Season
Involvement in recreational activities Swimming Biking Golf
No structured workouts
Attend treatment times to recover from injuries as needed
Mesocycle 3 (Post Season) Goals Focus
Recuperate physically and psychologically from the long competitive season
Post Season Active Rest
Golf Biking Water Skiing
Vacationing with Stanley
Off Season
Participate in conditioning program Running 3 times per
week Strength Training 4
times per week Perform functional
tests at the beginning and end of mesocycle
Come in for treatments to be prepared for upcoming pre-season
Mesocycle 4(Off Season) Goals Focus
Establish a base level of conditioning to increase the athlete’s tolerance for more intense training in later phases.
Sun Mon Tues Wed Thurs Fri Sat
Wk 1-4 -Res. Upper (High)
-Res. Lower(High)
-Aero. Rest -Res. Upper (High)
-Res. Lower(High)
-Aero.
Exercises Split Routine
Resistance Training
Aerobic Training on Off Days
References Baechle, Thomas, & Earle, Roger.
(2008). Essentials of strength training and conditioning. Champaign, IL: Human Kinetics Publishers.
Howley, Edward T., Powers, Scott K.2009. Exercise Physiology: Theory and
Application to Fitness and Performance. New York: McGraw-Hillhttp://www.brianmac.co.uk/handeye.htm
