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Hockey ; goalie work out ?

goalie35 Posts: 3 Joined: 2006/10/23	2006/10/23, 09:01 PM Hey... i'm 15 girl who plays hockey. i play between the pipes and i need a good off ice work out that will help me with flexibility and core/leg strenghting. i do some yoga. but i need a plan, i'd like to loss about 20 pounds too to get down to 118 and tone up.
goalie35 Posts: 3 Joined: 2006/10/23	2006/10/23, 09:03 PM oh i forgot to mention. i'm in the gym about 3 times a week i usually just do cardio. should i start doing some weights? the only weights i do is with 10 pound hand weights while i do walking lundges
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/10/23, 09:58 PM number one thing I can give to a goalie is to strengthen your abductors. Goalies often have a strength imbalance between adductors and abductors (as to skaters, but the opposite imbalance). Single leg work is a great start. Lunges and step ups should become a staple in your routine. Lunges in all directions should be used. Cross over, out, and forward. Reverse lunges, walking lunges, etc. I'd also recommend bulgarian split squats as a great exercise, especially for a hockey player. Weighted. Do not be afraid of heavy weight. I know I am going to catch crap for this, but using the leg ADDuctor machine, if your gym has one, or any other form of leg adduction, will be important to you. Other than that, you aren't training your hamstrings enough. You are female, young, and a hockey player. All of this makes you extra susceptable to knee problems caused by an imbalance of strength between quad and hamstring. Train your hamstrings. -------------- Iron and chalk.
coolnatedawg Posts: 813 Joined: 2005/03/09	2006/10/24, 03:07 PM adductor machines!?!?!?!? wrestler has gone soft! haha.. jk, i think they would actually complement hockey well...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/10/24, 11:51 PM I'm an idiot. I typed out ADDuctor and meant to say ABDuctor. Completely opposite muscles. -------------- Iron and chalk.