This article and pdf.s were sent to me by Kevin Sullivan, an American coach who is asked to translate a lot of the Swedish material for them.

Track training for sprinting seems to be the method used in North American hockey training centre's and this article shows how athleticism is developed.
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Uffe Lundberg Goalie Athleticism Training

Swedish Ice Hockey Association
Uffe’s Development Tips ---26
Goalie’s Athleticism

Hello!

When the modern playing goalies are described or when their play is commented on more and more often the phrases such as athletic and athleticism are mentioned. What does one really mean with these expressions and why do you hear them more and more. In order to sort this out, and to be able to give some tips on physical training for goalies I have again made use of Thomas Magnusson who is the person responsible for goalie development in the Swedish Ice Hockey Association.
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PHOTO: Thomas Magnusson

The elements in the goalie’s game/play which changed the most in the last decade are the position game, movement technique down on the ice and also the emphasis on the blocking play. The latter is something which was primarily made possible by the great improvements which were established on the equipment side, then the goalies themselves became more involved in the design of various parts of the material, both concerning the protection and the function. A development which led so much to the emphasis on the covering play that feeling and instinct were almost considered to be on the way to vanishing from the goalie’s play/game.

In recent years however the understanding increased for the need for more combined play, which except for gathered and controlled saves with balance when it is possible also must contain fast movements and athletic and explosive saves when it is necessary to stop pucks in the outer/extreme positions.

Anyone who wants to know and learn more may find more tips and drills in our very competent educational material Road to Elite 1-4, The Drill Bank and Hockey’s ABCs binder (goaltender part) as well as the Goalie’s binder—talk with your club leaders about this material!

A lot of the materials both in print and video form are also available free at this website:

www.hockeyakademin.se

Good luck!
Uffe Lundberg
Goalie’s Athleticism

Photo: Marcus Svensson while movement in his athletic deep sitting position, prepared to change direction, blocking or reacting and making the save with active hands.

A successful modern goalie’s game is based on a foundation with a compact play and active variations to, from and between various athletic positions, while at the same time as fast and powerful movements should take place in order to find the best possible starting position in order to make the save. In order to achieve the maximum effect of a blocking goalie’s play with large margins, it must also be combined with an aggressive action game based on explosiveness, feeling and instinct and a willingness to finish the play with each situation. A modern goalie’s game requires a functional constitution (physical status) suited to the task and puts/places high demands on all the physical qualities with the goalie.


* Coordination

Forms an important cornerstone in today’s goalie’s play which contains so many complex techniques in the form of postures/positions, movements, and saves. The goalie should be able to orientate himself in the space, move with balance, with timing and precision in all directions, able to perceive the game situation, locate and follow the puck with his eyes, react instantly and make the well-coordinated save with great accuracy/precision regarding speed and power contribution and also be able to adjust his actions when the unexpected happens such as a deflection.

Training:

General coordination training in the form of gymnastics, acrobatics, juggling.

Special coordination similar to the sport (hockey) technique as possible. Movements in all directions and changes among the varied goalie positions. Catch and deflect for example tennis balls. Take everything in with the eyes.

* Speed

Consistently important quality in both movements, changes of positions and also saves. Movement speed in different positions in the form of the thrust and the controlled stop followed by the direction change and new thrust. Action speed in the form of saves with among other things gloves, leg pads and stick, but also isolated separate movements with maximum thrust.

Training:

General speed in the form of racquet sports such as squash, badminton and table tennis.

Goalie specific speed in the form of movements and saves in the goalie’s stance/posture. Short maximum work periods – long rest/breaks – warmed up, but not tired – early in the practice.

* Strength

The quality that constitutes a prerequisite for all movements the goalie will make in the goal. Stability in the trunk to cope with all athletic positions, controlled stops, but also in order that all movements of the arms and legs start from the trunk. Stability in the muscles around the joints prevents injuries (especially the hip, knee, ankle and shoulder joints). Explosive power/strength in the muscles which rotate and bend the trunk sideways and in the muscle groups that will generate lightning fast movements and saves with all parts of the body.

Training:

In order to obtain strength/power in the goalie’s specific movements strength training should focus more on the movement than on the individual muscle, ie., functional strength. Consider which muscle groups are important for the goalie and how these muscles should work. Nevertheless it is of the greatest importance to go from the basics to the general to the special when you set up the strength training, so that the body is well prepared and receptive when a more sport specific strength training should come in.

1. Basic strength with balanced (all round) muscle development, increased strength, better strength balance among different muscles and emphasis on correct technical execution of the strength exercises.

2. General strength with a balanced (comprehensive) strength development but special concentration on the goalie’s play.

3. Sport specific strength more and more adjusted/adapted to the goalie’s play demands after which the body is sufficiently prepared for this.

* Mobility

The effect of technique, as well as of each of the other physical qualities can be increased if the joint mobility is improved. With mobility training elasticity and the length of the muscles, connective tissue membranes and tendons are developed. The goalie’s ability to work effectively in the deep positions and movements that are required and the opportunity to make saves in the extreme outer positions are directly affected by the range of motion of the joints.

Training:

Mobility should be a part of all warming-up and cooling down in order to prevent injuries and speed up recovery, but should also be carried out as a special goalie’s mobility in order to expand mobility and improve technique and range of motion. A combination of active mobility in the form of dynamic stretches, traditional stretching and self-massage of the connective tissue using foam rollers or rubber balls, so called SMR (Self Myofascial Release), has been shown to be an effective way.

* Endurance

In the game, the demands on endurance can be high in situations where opponents get long attacks and especially in connection with penalty killing.

Training:

An important purpose of good basic endurance in terms of aerobic capacity is in addition to better recovery in these situations also to be able to train while maintaining a high quality. To have the stamina to train with good habits and a technical performance similar to what you want to accomplish in game situations. Quite simply in order to develop stamina to train with quality. More goalie specific (alactic acid) endurance training is performed most appropriately on the ice in the form of movements and change of positions with short intensive work at maximum tempo (3-4 sec.) and with long rest/breaks (12 – 45 sec.).

Top Photo: Mobility can be developed and rehabilitation and recovery accelerated by using the foam rollers or a hard rubber ball.

Middle Photo: Jonas Gustavsson demonstrates technique, strength, balance, mobility and covers with his reach and his athletic actions the whole lower part of the goal.

Bottom Photo: Henrik Lundqvist warms up and stretches before the game and prepares himself for saves in the extreme stretched out (outermost) position.

Graphics: Börje Nilsson
2015

C300 - 1 on 1 Battle in Front – Sw

Key Points:

Attacker battle to keep his stick free and defender keep the defensive side and tie up the stick when it is exposed. Attacker shoot and go for the rebound and defender keep the stick on the puck and box out after a shot.

Description:

1. One attacker and one defender in the slot.
2. Extra players on the side to keep the puck in and restrict the playing area.
3. Coach passes from the top of the circle.
4. Offensive player battle to keep his stick free and gain the offensive side and shoot.
5. Defender battle from the defensive side and box out the attacker with stick on the puck.
6. Coach pass a new puck when the a puck is out of play.
7. Compete 15-20 seconds and keep score.
8. Battle without taking penalties and stress good technique.

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=2014041719184157

Puck Handling and Scoring - Sweden

A300 Shoot-Rebound-Walk In-Walk out - Swedish U20

http://hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20080720161047124

A500 - Deke and Breakaway vs. Backchecker – Sw

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140506140329929

A500 - Gretzky Move and Shot – Sw

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140506133036801

A500 - Keep-away Inside Circle – Sw

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140506131905434

A500 - Overspeed Puck Handling with a Shot – Sw

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140506134839311

A500 - Puck Protection – Sw

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140506133922483

A500 - Tight Turn 8's – Sw
http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140506141803832

A500 - Waggle - Fake Inside Go Outside – Sw

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140506141023321

B500 Swedish Stickhandling in Circles

http://hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20100415165806324

C300 1-1 Escape from Alcatraz - Sw

Key Points:

The prisoner escapes by knocking a guard out of the circle. Use the legs, keep the head up on top of the shoulders back up hands down.

Description:

1. Prisoner in the middle and guards inside the circle.
2. Prisoner gets one rush at each guard.
3. A guard who is pushed outside the circle becomes the prisoner.
4. Prisoner vs. each guard once then switch if he doesn't escape.

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140428094704988

C6, 1-1 in Front - Point Shots

Key Points:

Defender, stay between attacker and the net and box out the attacker and seal his stick to the outside.
Attacker, screen the goalie and keep stick free to redirect puck. Fight for a rebound shot.

Description:

1. B1 pass to B2 at the point from the corner.
2. B1 go to the front of the net and R1 skate with B1 to defend.
3. B2 skate inside dot and shoot.
4. B1 battle with R1 to screen and tip and score on the rebound.
5. R1 maintain net side and seal B1 stick to the outside and battle to clear the rebound.

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=2013030819323294

C6 1-1 Get Puck Out - Sw

Key Points:

The defender battles to get the puck out of the zone from the defensive side. Offensive player battles to hold the puck in by using his skate and stick.

Description:

1. Red one rim the puck hard to Red two.
2. Blue one pinch to keep the puck in the zone.
3. Battle until either the puck is out or shot in deep.
*Attacker use the outside edge of the skate to block the puck.
Defender try to chip it by with the stick or bump the attacker off the puck.

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140417194243900

C5-6, 1-1 x 2 From Blue Line and Corner - Sweden

Key Points:

On offense protect the puck, shoot while skating and follow the shot for a rebound. On defense play from the net side with the stick on the puck. Stay with the attacker and control the stick after the shot and then look for the puck.

Description:

1. Attacker and defender leave from the blue line and the passer is on the other side of the ice above the dot.
2. Attacker skate into the slot for a pass and the defender skate backward.
3. First pass is in the slot and battle to score and defend.
4. Second pass happens when the first battle is over and the puck is shot into the far corner.
5. Attacker protect the puck vs. defender and battle to get to the net and score.

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140417102942736

C2, 1-0, Point Shot and 2-1 - Sweden

Key Points:

Pass hard and screen the goalie. On the 2-1 the first pass should be made near the blue line to force the defender to make a decision and allow a second play. Defender stay in the middle and decide who the most dangerous attacker is. Deny a breakaway and pass across remembering it is a 2-2 with the goalie.

Description:

1. F1 give and go with D1 then walk in and shoot.
2. F2 pass to D1 at the point who drags to the slot and shoots while F1 screens the goalie.
3. F2 pass to D1 who taps puck to F1 and then F1 and F2 attack 2-1 vs. D1.
4. Next group repeat.

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=2014042109112259

C6 – 2 on 1 with Backchecker – Sw

Key Point:

Attack with speed and make the first pass early when entering the offensive zone. Defender stay in the middle and tell the back checker who to cover.

Description:

1. Attacker 1 and 2 start from the hash marks 1 on the boards and 2 in the middle.
2. Defender 1 start on the blue line and 2 on goal line to backcheck.
3. Defender 2 pass to attacker 1.
4. Attackers 1 and 2 skate vs defender 1 while defender 2 backchecks.
5. Attackers try to maintain the 2-1 and score while defenders try to create a 2-2.

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140421092228235

C1, 1 on 1 - Sweden

Key Points:

Attack with speed and make the defender collapse to the middle and try to get by when they skate outside.
Defender keep no more gap than a stick length. Defend from the net side always. Stay with attacker after the shot and tie up the stick. Maintain body on body and stick on the puck positioning.

Description:

A. R1 pass to B1.
B. B1 attack and try to score while R1 defends.
C. Go for the rebound after a shot.
This can be done from either one or both sides at the same time.

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140417112911309

B500 Passing Technique from Sweden

Key Points:

Eye contact and pass with a push of the bottom hand and pull with the top hand. The puck rotates
from the heel to the toe and hands away from the body. This same motion is used when shooting.
Receiving a pass is the opposite motion to absorb the puck.

Description:

1. Pass one puck around the circle first with an emphasis on good technique and eye contact.
2. Pass and receive the puck quickly using good technique and eye contact.
3. Pass 2 pucks with good technique.
4. Coach work with goalies at the far end.
*This can progress to pass and follow the pass or all players moving around the circle.

http://hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20100416075633158

B300 Checking Along the Boards - Sw

Key Points:

Attacker protect the puck with the body and skates using dekes and cut backs. Defender stay on the d-side with stick on the puck. NHL now lasso's around with free hand on the back and stick on the puck.

Description:

1. One offensive player with a puck.
2. One defensive player who maintains defensive side.
3. Offensive player protect the puck with the bodys while skating along the boards.
4. Defensive player body on body and stick on the puck.
5. Defensive player can push on the hips to unweight the attacker.
6. NHL lasso's attacker with the stick around the body and on the puck and free hand on the back. Jam puck loose.

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140417204036621

B5 - Angling Along the Boards – Sw

Key Points:

Approach the puck carrier from slightly behind angling toward the back of the inside shoulder with the stick on the puck and body on body. Skate through the hands with the inside leg in front and pick up the loose puck.

Description:

1 - Players line up just outside the blue line near the dots, puck are in each corner. 2 - F1 leaves and picks up a puck in the corner then skates up the wide lane. 3 - F2 follows from slightly behind and steers F1 along the boards. 4 - F2 approaches at the back shoulder with 'body on body and stick on the puck.' 5 - F2 angle checks F1 with the inside leg in front then picks up the loose puck. 6 - F2 skates into the slot and shoot - rebounds. 7 - F2 picks up a puck from the opposite corner and F3 becomes the checker.

* Repeat alternating sides.

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140625103708719

A - Puck Handling Technique - Grip and Side to Side

Key Points:

Hold the stick with the fingers: the top hand stays on the top and the bottom hand slides up and down the shaft. The thumbs point down in a ‘V’ to allow the wrists to roll.

Description:

- Roll the wrists in opposite directions with the hands away from the body.
- Reach as far as you can left and right with the bottom hand sliding up and down the shaft.
- Cup the puck with both sides of the blade.
- Do movements smoothly without much noise.
- Transfer the weight from side to side.

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140130173743712

A500 - Tight Turn 8's - Sw

Key Points:

Tight turn with knees bent and inside leg in front. On the forehand turn do as the goalie in the video and keep the top hand at the side and elbow back. Don’t cross your hands as you cannot shoot or pass right away (new thought being taught now).

Description:

1. Carry a puck while doing these tasks and alternate turns with a partner.
2. Do two figure eights starting to the right with turns about 8 m. apart – switch.
3. Do two figure eights starting to the left – switch.
4. Repeat facing forward all of the time.
5. Repeat using a heel to heel turn (Crosby, Selanne)
6. Repeat skating backward. Also carry only on the forehand, then only backhand.
*Avoid using pylons as repeating in the same spot ruins the ice. Players can figure out how to do a number 8 as they all go to school. There are enough lines and dots on the ice to use as guidelines without the pylons (after players are 100 lbs. or 45 kg.)

http://www.hockeycoachingabcs.com/mediagallery/media.php?f=0&sort=0&s=20140506141803832