LaxTV Forums | A Forum About The MCLA

I was just wondering if anyone knew of any good workouts/drills especially for goalies looking to add some more explosive hand and leg speed for stops.

1) Jump lots of rope on your toes alternating feet

2) Sit in a folding chair and have someone drop a Reaction Ball about 3 feet in front of you. Once it hits the ground, explode out of the chair and try to catch it.

Reaction Ball (you can also get one on Eastbay for around $10)

http://www.sparqstore.com/catalog/produ ... d=35001866

A good drill is to stand about 10 feet from a wall and behind you have a partner throw a tennis ball at the wall. As the ball bounces off the wall, do anything that it takes to stop it from getting past you. You won't see it coming and will have only your 10 foot margin to catch the ball, so quick hand/feet skills are a necessity.

As you improve, try moving closer/having your partner throw it harder.

A.J. Stevens wrote:1) Jump lots of rope on your toes alternating feet

Ive read that stick jumping is more effective because you get work on lateral movement rather than just up and down.

one that we did in hs is set cones up in a line [about 10 cones] and do different things like jump over them, zig in and out of them etc....

also not so much for quickness, but for goalies is try to learn to juggle.... helps with hand eye coordination

LAXDawg14 wrote:also not so much for quickness, but for goalies is try to learn to juggle.... helps with hand eye coordination

i actually can juggle. But i guess i could learn to improve my skills or get better with my clubs.

Stand outside the cage in your stance, have the person warming you up throw 1/2 to 3/4 speed shots at the opposite side, making sure you keep your technique. Do this as much as you want, then stand in the cage. Makes stepping to the ball 1000 times easier, also makes you more explosive. Results are best seen immediately, and fade, but keep it up and the explosiveness gets learned.

Steve

DwinsChamps wrote:A good drill is to stand about 10 feet from a wall and behind you have a partner throw a tennis ball at the wall. As the ball bounces off the wall, do anything that it takes to stop it from getting past you. You won't see it coming and will have only your 10 foot margin to catch the ball, so quick hand/feet skills are a necessity.

As you improve, try moving closer/having your partner throw it harder.

--seemed to work for Jim Craig with the 1980 Miracle on Ice olympic team