goalie workout

Question
QUESTION: Hey, I'm a 15 year old goalie and i play midget B girls hockey. I am planning on trying out for the selects this season and I know that I have a lot of work to do to get there and I know that it starts with off ice training. I was wondering if you could pull together a workout for me to do to get ready for the season and that I could use during the season too. Thanks a lot :)

ANSWER: Hi Joanne

I will get back to you soon on this. But first, what do you have access to for workout stuff? What are you used to? Do you consider yourself in shape already? What do you do already including other sports and activities?

Is there a goalie skill you are stronger or weaker at that you need special attention for?

---------- FOLLOW-UP ----------

QUESTION: I don't have access to much, I would basically be doing workouts outdoors, I have the basics like skipping ropes and I have a fitness machine for abs. I use more stuff that most people have, like things that I can find in my house and that would help me but I could buy some weights or something, if you think it would be good. I haven't really ever done "workouts", but I did go to a camp and we used medicine balls but no other real workout machines.. I consider myself pretty in shape because I play hockey and I also play soccer. I play a lot of sports with my friends. I also swim a bit during the summer and do a lot of biking and rollerblading.

I know that I need a lot of attention for high shots, I have a lot of difficulty on high shots, both blocker and trapper. On the ground, I think I am pretty good.

Thanks a lot for your help :)

Answer
Hi Joanne
Here's some info to start:

?  I believe sprinting, bike work and throwing in some foot speed drills will help you become faster.
?  Well for foot speed you scan start with a drill called "dots". Set up 5 dots on the ground like a domino (some gyms already have these on mats) and you jump on them, hopping 1 and both legs, spin around, alternate dots or what ever. Remember to keep your head up and don't look down at your feet. Also, form is critical- stay low but not too low. Do a set of 10 repeats 3 times or something....you will be winded and your legs will burn!
?  Another great drill is a "ladder". If you don't have a rope ladder you can use a real ladder (but you risk tripping) and you could also chalk one up or something (a lot of gyms already have these rope ladders). You run through them, alternate each rung, hop in and out of them, go backwards or what ever through it. Repeat a few times taking a bit of a rest between them.
?  Of course there are "suicides" on a football field or set up your own distances.
?  For bike workout, if you could find a bike that has a big fan wheel and arms that you pull that would be great, but any bike will do. Warm-up then set a time and resistance and sprint through that time for example 30 seconds "on", 1 minute "off".
?  Regular squats, 1-leg squats, ball squats on the wall, leg extension and curls are going to be great for you. Remember to stretch b/c as your muscles grow they can get tight and you can抰 be like that. Also make sure you are doing ab work b/c a strong core is the key to everything. Can抰 limit workout to the legs, got to do upper body too. Try to do something to target every area.
?  I use to stand in front of the mirror w/ dumbbells in each hand and pretend to be in net w/ hands up and simulate glove and blocker saves so that I could work on strength and hand speed. This will help you get your hands up faster; you said you had a weakness up high.

A thought: if you are having a problem w/ high shots...do you flop for every shot? If so, that is something you need to fix by discipline to stay strong on your feet! Strong legs, back and abs along w/ concentration can help that!

Let me know if you don't understand, need something else or what ever.

Oh, during the season, your training would change b/c then it is about maintenance not power, strength, etc.