As part of the Hockey at Home Series, Hockey Alberta will publish a weekly video focused on goaltender skills drills that can be done at home.
This week, Team Alberta alumna, University of Calgary Dinos goaltender Dayna Owen shows how to practice recovering from a desperation save. Check back every Saturday for the latest goalie skills video!
Oftentimes, goaltenders do not get the opportunity to practice good recovery habits in drills during the season. Now is the perfect time to work on good habits that can help get you ready for next season!
Being able to recover and move across the crease efficiently is a key element to having your feet ready and set for the next shot. You can isolate your recovery and agility skills, or you can combine them with tracking exercises to your glove and blocker. In season and during team drills these skills, without deliberate focus and repetitions, can be easily overlooked which will ultimately limit performance. This drill can be done with a puck or a ball, whichever works best for your training. When practicing these skills, there are a couple of things to keep in mind:
- Start laying on your back – you can have your feet towards the shooter or away.
- Quickly get into an athletic stance – remember to keep your ankles/knees bent, chest up and back straight,
- Hands away from the body, blocker and glove are positioned in front of the body. Elbows are bent and hands are ready.
- Establish visual connection on the ball as soon as possible and track the ball all the way into your blocker (or glove) – eyes remain on the ball all the way in.
- If you do not catch it, square up to the rebound to practice good habits
- Make sure to do this on both sides (glove and blocker)
- If you are incorporating footwork/crease movements with this drill, remember to:
- Stop using the lead leg
- Make sure to square up your shoulders to the “shooter” (or ball being thrown)
- Push yourself to set your feet prior to the “shot”
- To progress this drill:
- Use smaller objects such as a ping pong or golf ball
- Have the “shooter” move to different positions so that you have to scan and recognize where they are
- Bounce a reaction ball of the floor towards the goaltender
- Incorporate different plyometrics prior to throwing the ball (starting face down on the ground, laying down & getting up, burpees, skater hops, etc)
- Obstacles can be placed to simulate a screen (depending on the skill set of the goaltender)
- Change up the footwork patterns (smaller shuffles, bigger T-Push like cross crease movements, etc)
For more Hockey at Home videos, go to hockeyalberta.ca/hockey-home