EVO Athletics

Hockey
Coach
Alex Sirard

In-season training designed for goalies, to stay healthy and maximize their performance. 

While maintaining focus on performance, this training plan also focuses on goalies vulnerable areas for injuries, strengthening the muscles needed for goalies to stay healhty.

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
4 days out

A

Biking

1 x 6:00 @ 65

B1

Obturator Nerve Glide

1 x 10

B2

Adductor Lift

1 x 10

B3

Sprinter to Cross Leg Reach

1 x 10

B4

Low Oblique Hip Uprighting

1 x 10

B5

Pederson Step Down

1 x 20

C

Lateral Lunge W/ Hip IR on Balance Disc

2 x 0:15

D

Resisted Sway Push Off

3 x 8

E1

FE Landmine Lateral Lunge

3 x 8

E2

Skater Jump Catch w/ DB Passover

3 x 6

F1

Copenhagen Plank

2 x 0:15

F2

S/L Groin/Glute Rebounds

2 x 12

Monday
3 days out

A

Biking

1 x 10:00 @ 60

B1

Band Shoulder Depression

1 x 10

B2

Shoulder External Rotation to Uppercut

1 x 15

B3

Shoulder Adduction

1 x 15

B4

Shoulder Extension

1 x 15

B5

Single Arm Cuban Press

1 x 10

C1

Warrior Landmine Press

3 x 8

C2

Cable Rotation Row

3 x 8

D1

Bent Over Row DB Drop Catch

2 x 10

D2

Shoulder Lateral Drop Catch

2 x 10

Tuesday
2 days out

A

Biking

1 x 6:00 @ 70

B1

1/2 Kneeling Hour Glass Circles

1 x 10

B2

Clamshell

1 x 20

B3

Glute Med. Leg Lift

1 x 10

C1

Adductor Drag

1 x 20

C2

Lateral Lunge Knee Circles

1 x 10

D

RFE Split Squat Hold on Balance Disc

2 x 0:15

E

Skater Catch to Push Off

2 x 8

F1

Landmine Curtsy Lunge

3 x 6

F2

Hip Flexor Flex

3 x 8

G1

DB Step Up

2 x 6

G2

RFE Split Squat Jump

2 x 6

Wednesday
1 day out

A

Biking

1 x 6:00 @ 70

B1

ISO Squat to Pike Fold

1 x 20

B2

Squat Sway

1 x 20

B3

Calf Raise

1 x 20

C

Low Pogo + High Pogo

3 x 6

D1

Trap Bar Deadlift

4 x 3

D2

Reactive Drop Trap Bar Jump

4 x 4

D3

Box Jump

4 x 2

D4

Overspeed Jump

4 x 6

IN-SZN Goalie Training