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