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Drill 1: Shifting/Leaning Into a Glove and Blocker Save
Have the goalie on his knees (in butterfly) about 6 feet from a wall. Partner behind goalie throws the ball off of the wall forcing the goalie to react, focusing on them shifting their upper body and eyes towards the puck while catching it in front of their body. Can be repeated for both sides/hands.
Drill 2: Tracking Using Peripheral Vision
Have goalie and partner standing across from each other while holding two balls at their eye level. Goalie must have hands by their sides and use their peripheral vision and react as the person releases one of the balls. Drill is focused on eyes tracking the ball into your hand.
Drill 3: Reaction Drill w/ Sprint
Goalie stands roughly 10 feet away from partner holding a ball at shoulder height. Goalie is not allowed to move or react until that partner releases the ball from their hand. The ball is allowed to bounce once forcing the goalie to react and sprint to catch the ball before it bounces a second time.
Drill 4: Ball off Wall, Alternate Sides
Goalie stands facing a wall with a ball in each hand. Alternate sides by bouncing a ball off of the wall and catching it with the same hand in which it was thrown. (Start slow and increase speed as the drill becomes easier). Emphasize tracking the ball off the wall and back into the same hand.
Drill 5: Ball off Wall, Catching with Opposite Hand
Goalie stands facing a wall with a ball in each hand. Throw the ball in your right hand off of the wall… while the ball is bouncing off the wall transfer the ball that is in your left hand into your right, while tracking the thrown ball off of the wall into your left hand. (Start slow and increase speed as the drill becomes easier) Drill can be done going both directions.
Drill 6: Ball off Wall, Both Hands at the Same Time
Goalie stands facing a wall with a ball in each hand. Throw both balls off of the wall at the same time and catch each ball with the same hand in which it was thrown from. Use peripheral vision to track each ball. (Start slow and increase speed as the drill becomes easier) Advanced variation of this drill is then to cross the balls as you throw them and catch with the opposite hand in which it was thrown from.
Calf / Hamstring:
Place the ball of your foot on the wall, and your heel on the ground. Rock forward and back to and from the wall holding the stretch in your calf/hamstring for a full 2 seconds before releasing into the other stretch. Do this 10 times each side for as many sets as you wish.
Hip Flexer / Glute:
These stretches can be done in order as seen in the video or broken up separately. Stretch 1, reach back and grab your foot, as you pull your foot up towards your glutes, reach towards the ceiling. Stretch 2, Grab your shin and pull up towards your chest, hold stretch for 2 seconds before releasing. Stretch 3/4, grab your ankle and pull up towards your chest, variation add a twist once you get to the top. Each stretch should be done 10 times for as many sets as you wish.
Lean into one side of your body (side lunge). Slowly shift your weight into the opposite hip while maintaining the same depth of squat. Keep switching hips until you’ve completed 10 each way. Do as many sets as you wish.
Standing about 1-2’ from a wall. Brace your arms up against the wall and swing your leg left and right slowly increasing the height in which you swing your leg. Continue this for both legs for about 15-20 seconds each leg. Do as many sets as you wish.
Stand to the side of an object that’s at least 2’ off the ground. Lift your leg into a 90 degree position and rotate your hips over the object and then return your leg to the ground. Complete this same movement rotating your leg up and forward over the object. Do this for both legs 10 times each way. Do as many sets as you wish.