1. Movement Drills
NHL goalies need lightning-fast reflexes and precise movements to shut down the league's best shooters. To reach that level, your training needs to push you beyond basic drills.
Here are some NHL-caliber movement drills to elevate your game:
1. Middle-out T-push:
- Begin in a standard butterfly stance facing the center of the net.
- Push off with your non-dominant leg in a diagonal direction towards the post on your dominant side. This is the "T" part of the push.
- Rotate your hips towards the open ice, bringing your body parallel to the goal line. Keep your knees bent with a low center of gravity.
- When you reach the post, push off again with your left leg, explosively driving towards the opposite post (the right post in this case).
2. Off-Post Small Shuffle:
The Off-Post Small Shuffle focuses on quick, controlled lateral movements while maintaining proper pad angles and readiness for saves:
Here's how to do the drill:
- Stand in a butterfly stance close to a post.
- Take small, quick shuffle steps with both feet away from the post.
- Simultaneously extend your glove hand slightly towards the imaginary attacker.
- Reverse your shuffle direction and head back towards the post.
- Repeat 5-10 times on each side.
3. Out, Over, and Butterfly Side Back:
The "Out, Over, and Butterfly Side Back" is a dynamic goalie drill designed to challenge your agility, positioning, and reaction time across the entire crease.
Here's how to do the drill:
- Start in a butterfly stance in the center of the net.
- Push off with both legs towards the top of the crease.
- Turn 90 degrees to your left as you reach the top.
- Drop into a full butterfly slide diagonally towards the near post.
- Push off with your right leg and explode back towards the center.
- Repeat on the other side.
4. Reactive Drill with Deception:
How to:
- Have a partner skate with the puck, using deceptive moves and varying shot speeds.
- React to their body language and movement to save the puck at the last second.
- Imagine real-game situations where the shooter fakes shots
5. Post-to-Post Scramble:
How to:
- Start with one post.
- Explosively push off with both legs and launch yourself across the crease to touch the opposite post with your glove.
- Immediately reverse direction and return to the starting post.
- Repeat for multiple sets.
6. Mirror Drill with Blind Spots:
How to:
- Have a partner skate with the puck behind a net or screen, simulating an obscured view.
- They can then quickly emerge and shoot from various angles.
- React to their movement without directly seeing the puck, relying on reflexes and anticipation.