Tips and tricks to help you be a better goalie.

3 Body weight workouts for Female Hockey Goalies

Keeping fit and in shape is one of the pillars of any great athlete.

It is important to always make sure that your body is in the right condition to help you be the best you can be on the ice.

In this article, HockeyGirlz in partnership with AdvantEDGE Goaltending will be giving you some amazing and goalie-specific workout routines to help you be in tip top shape for the ice.

Bodyweight Hockey Goalie Workout

Dynamic Warm-Up


Two Foot Set Plant x 10

Lateral Lunge (weight optional) x 8 ea way
SL Lunge Knee Raise x 6 ea way

(Repeat A 3 x with minimal rest)

Rest 60 seconds


Alt SL High Lat Jumps x 8 ea way
Shuffle Shuffle Step x 3 ea way (or 50 yards)
45 Degree Lunge x 6 ea way

(Repeat B 3 x with minimal rest)

Rest 60 seconds


180 Degree Sumo Squat Jumps x 6 ea way
Alt High Kicks x 8 ea way
Spiderman Mount Climber (Slow) x 8 ea way

(Repeat C 3 x with minimal rest)

Burnout Set

Plank Jacks x 20

(Repeat Set 3 x with minimal rest)

Cool Down

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