Workout #1 – Squats
Squats are one of the most fundamental leg workouts out there. They hit almost every muscle in your leg with a special emphasis on your quads. Crushing leg workouts will help you become more explosive in the cage. They also help you to keep your stance for the length of the game.
Using a leg press machine can get you basically the same results without the risk of supporting all that weight on your traps. Also if you do not have access to a gym you can just do body weight squats, single leg squats, and pistol squats.
You need to do a few more of them to get the same workout since there is no additional weight, but they can be just as helpful. You do 100 body weight squats and tell me you can’t feel it!
Workout #2 – Rebounding
A rebounder is just a mini trampoline; chances are you have seen one. They are roughly four feet in diameter. Just jumping on it is great for your whole body; in fact rebounding is one of the only ways to clean your lymphatic system.
Beyond that, however, it is a great combo of a cardio and leg workout. I like to jump for about 15 minutes per session and alternate between multiple movements. It is great because you can do it as intense as you like. Just bend your knees and jump down (so you are not emphasizing getting air like a normal trampoline, rather you are trying to push down through the springs). You can stand on your toes to focus more attention on working out your calves.
Workout #3 – Jump Rope
It does not get much more basic than this, but at the end of the day it is the quickest way to quicker feet, which is highly important for a goalie. If you cannot jump rope that is totally fine, just practice for a bit and it will come to you.
Start slow and as you figure it out begin to go a little faster and progress from there. Change it up, alternate feet, skip, jump high, do double jumps and so on.
Jumping rope is one of the things that transformed my game back in high school and it is advice that I give to all athletes. It hits on a lot of the same things that rebounding does and I love the combo of a leg muscle workout and cardio.
Workout #4 – Hills!
Find an incline of some sort and propel yourself up it! It can be a hill, stairs, bleachers, mounds of dirt, whatever. This is a workout that will be great for your quads and your endurance. Sprint up the hill and then walk down as you catch your breath. And repeat. If you are running stairs be sure to put an extra emphasis on moving your feet quickly from stair to stair as this will give you a foot speed work out as well.
There are a lot more workouts out there that are helpful for goalies, and we will highlight some in later posts. I hope these four quick ideas get you started though. If you do them I can promise you that you will feel increased explosion and power coming out of your legs and it will make attacking the ball much easier. If you have a goalie workout that you love, drop it in the comment box, we would love to hear what you are doing to make yourself better!