Medicine Ball Goalie Training

Stemming from the increased popularity of Washington Capitals goalie coach Mitch Korn, many goalies have begun applying some of his medicine ball goalie training exercises which they have seen on social media and NHL promotional videos.  But younger goaltenders may be doing them for the wrong reasons.

The goalie training exercises which we as viewers have been allowed to see from Korn are fantastic.  We’ve come across some goaltenders who are adding these exercises to the training without understanding the reasons for some of these exercises however.  Namely, the medicine ball exercises.

Reasons for Medicine Ball Goalie Training

From our experience, many goaltenders taking to the ice for our goalie training sessions that see medicine balls waiting for them immediately think, “what have I done to deserve this”.  However, adding on-ice medicine ball exercises to our programs are primarily meant to enhance stability of the core, and accuracy of slides through being more mindful of proper angles.  This is where we take the opportunity to coach on focal points, efficiency, keeping the shoulders square, maximizing net coverage with accurate hip pivots, tucking the chin, etc.

Yes, including a medicine ball to a goalie training session may include the benefit of increased power through muscle strengthening and a great workout.  But as I say to my students, if you want a great workout, go to the gym or go for a run.

Working with a Goalie Coach

Instead, ice time with a goalie coach should be about working on all of the little things ie game situation theory, progressive technical training, and improving tactical abilities in order to make the most out of the time on the ice for the student’s development.

Video Review – What Went Wrong?

You can see from the video that after working with the medicine ball for 20 minutes, due to the momentum of weight from the medicine ball, the student’s immediate ability to obtain a squared position of his shoulders to the next slide point begin to suffer, his chin is no longer tucked to focus on the simulated focal point of a close proximity scramble, and while lifting his stopping edge to redirect his slide the opposite way, the pad of his lead sliding leg begins to lift off of the ice.

How Will This Affect Your Game?

From the video provided, you can see that that the single issue of being tired, may cause a chain reaction of events which result in the technical abilities of the goaltender suffering.  Unfortunately, the last thing that the goaltender’s muscles recall when faced with this type of situation during games is the last repetitions which they’ve done during their goalie training sessions.

Adding the goalie training exercises which you’ve seen professionals working on to your own training, may actually be counterproductive for your development if you don’t understand the reasons for the exercises.  Therefore, it is always best to understand the theory behind each and every exercise so that you’re making the most out of your time on the ice.

Simply put, use your ice time to become a better (and smarter) goaltender, and leave the tough workouts to your gym training.