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Goalie Off-Season Training

Off Season Goalie Training

Hockey
Coach
Goalie Coaches

The Goalie Coaches 8-Week Off-Season Goalie Development Program is a structured training plan designed to help goalies build strength, mobility, and durability during the off-season. These workouts are specifically created to improve power, stability, and overall athletic performance so goalies return to the ice stronger, faster, and more prepared for the season ahead.

Research in strength and conditioning shows that athletes who follow consistent off-season programs can improve strength and power by 10–20%, while targeted mobility and stability work can reduce injury risk by up to 30–50%.

We built this program because there simply aren’t many effective at-home off-season training options designed specifically for goalies. Most goalies are left trying to adapt generic workouts that don’t match the unique movements and demands of the position, which can limit progress and increase injury risk. This program fills that gap by giving goalies a clear, structured way to train properly at home and actually get better during the off-season.

$60
Get Goalie Off-Season Training
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Strength
Off-season training helps goalies build the strength and explosive power they need to move quickly and efficiently in the crease. By developing these physical qualities away from the demands of the season, goalies can return to the ice faster, more controlled, and better able to make high-level saves.
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Mobility
Off-season training gives goalies a chance to improve mobility and flexibility, which are critical for making saves in tight or extended positions. By working on hip, groin, and ankle mobility consistently, goalies can move more freely in the crease and reduce the risk of common injuries when the season starts.
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Movement
Off-season training allows goalies to refine their movement mechanics and build better habits without the pressure of games. This leads to more efficient positioning and saves during the season, helping them conserve energy and stay consistent over time.
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Mindset
Off-season training also helps goalies build a stronger mindset by developing discipline, consistency, and confidence away from competition. Putting in structured work during this period creates a habit of preparation, so goalies enter the season more mentally focused and ready to handle pressure situations.
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Train for next winter now
Build strength, mobility, and confidence coaches notice during tryouts. Follow a proven offseason plan designed specifically for goalies.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Dumbell // Foam Roller // Box or Bench // Tennis Balls or Reaction Balls // Band
Recommended
Barbell // Medicine Ball // Cones or Dots
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1- Lower Body and Core -

A1

Wideouts

1 x 0:10

A2

Single Leg Front to Back

1 x 0:10

A3

Single Leg Side to Side

1 x 0:10

A4

Taps

1 x 0:10

A5

Ali Shuffle

1 x 0:10

A6

Four Corners

1 x 0:10

B

Goblet Squat

3 x 10 @ 25 lb

C

Bulgarian Split Squat

3 x 10 @ 10 lb

D

Hip Thrust

3 x 10 @ 75 lb

E

Dead Bug

2 x 1:00

F

Paloff Press

3 x 12

G

Copenhagen Plank

4 x 0:30

H

Band Hip Flexor Stretch

2 x 1:00

I

Pigeon Stretch

2 x 0:45

J

Couch Stretch (Hip Flexors)

2 x 1:00

K

Calf Stretch

2 x 1:00

Monday
Week 1 Day 2 - Power / Explosiveness-

A1

Agile 8

1 x 1

A2

Dynamic Stretch

1 x 1

A3

Chest Stretch

1 x 1 @ 0:30

A4

Tabata Push-Up

5 x 1 @ 0:20

B

Box Jump

3 x 10

C

Burpee Broad Jump

3 x 0:20

D

Skaters

3 x 0:45

E

Single Leg Vertical Jump & Land

6 x 10

F

Jump Squat

3 x 0:30

G

Medicine Ball Slam

2 x 10 @ 15 lb

H

40 Yard Dash

I1

Foam Roll

I2

Calf Stretch

2 x 1:00

I3

Quad Stretch

2 x 0:30

I4

Thoracic Extension on Foam Roller

3 x 0:30

Tuesday
Week 1 Day 3 - Mobility -

A1

Static Stretch

A2

Alternating Leg Swing

1 x 1:00

A3

Hip circles

3 x 20

A4

2" Runs

1 x 1:00

A5

Heroic Warm-up

For Completion

B

Band Pull-Apart

3 x 0:45

C

Burpee Kick Through

2 x 0:45

Conditioning

D

Annie

50-40-30-20 and 10 second rep rounds Double-unders or regular jump roping - can do with or without a jump rope. Sit-ups

E

Ali Shuffle

3 x 0:30

F

Pistol Squat

4 x 10

G

Bear Crawl

1 x 2:00

H

4-Way Dead Bug

1 x 1:30

I

L Over

4 x 15

J

Clamshell

2 x 20

K

Diamond Push-Up

1 x 20

L1

Foam Roll

L2

Knee Hug

1 x 15

L3

Calf Stretch

2 x 0:30

L4

Butterfly Stretch

1 x 1:00

Wednesday
Week 1 Day 4 - Goalie Movement -

A1

4 Cone Box Drill

6 x 1

A2

Dot Drill (BFS)

3 x 15

A3

2" Runs

2 x 1:00

B

Lateral Lunge Hop

3 x 0:45

C

2-Step Lateral Shuffle

2 x 15

D

Lateral Bound

2 x 1:00

E

Single Leg Balance & Reach

3 x 20

F

Ball Drops

3 x 10

G

Cone Reaction Drill

1 x 2:00

H

Squat Abduction With Band

2 x 1:00

I

Depth Jump

3 x 15

J1

Pigeon Stretch

1 x 1:00

J2

Kneeling Hip Flexor Stretch

1 x 1:00

J3

Chest Stretch

1 x 1:00

J4

Butterfly Stretch

1 x 1:00

J5

Triceps Stretch

1 x 1:00

J6

WORLD'S GREATEST STRETCH

1 x 1:00

J7

Lying Knee to Knee Stretch (Hip Internal Rotation)

1 x 1:00

Thursday
Week 1 Day 5 - Reaction/ Hand-Eye-

A

Hand Eye Coordination With Balls

3 x 15

B

Hand Eye Coordination "Track and Catch"

3 x 20

C

Hand Eye Coordination "Drop and Turn"

3 x 25

D

Balance Wall Toss

50, 50, 25, 15

Coach
More from Off Season Goalie Training
coach-avatar Goalie Coaches

Find us at @goaliecoaches on instagram - youtube - and X. We give goalies access to structured drills, workouts, and practice plans they can follow on their own. We act like a “coach in your pocket,” helping goalies build skills with video instruction, customizable training plans, and content for different ages and skill levels.

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Come Back Dominant

The off-season is where goalies are built. While others take time off, this program gives you a clear, structured way to come back stronger, faster, and more confident for the season ahead. This is the work that separates you from everyone else when the se

Get Goalie Off-Season Training
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FAQs
Who is this training for ?
This training is for goalies who use the off-season to improve. It’s designed to help players return stronger, faster, more mobile, and more confident—not just hope for progress, but earn it through focused work.
I'm a youth goalie, can I still use this program?
Yes—youth goalies can absolutely do this program. You can modify it with lighter weights and lower intensity to match your level. It’s built to help you get faster, stronger, and more confident in net, making it a perfect off-season upgrade.
Will this help my speed and reaction time in net?
Yes—this program is built to improve quickness, explosiveness, and reaction speed so you can track and react faster in the crease.
How is this different from regular hockey training?
It’s goalie-specific—focused on movement, saves, recovery, and explosive power in net, not general hockey fitness.
Goalie Off-Season Training
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