plyometrics

[Macdonald_30]

Hi i have a program set up at my local gym catering to goaltending for me, and on 3 of these days i use plyometrics. i was wondering whats you opinion on weather they should be done with goal pads on, or off on a mat? anyone?

[Damion]

Congradulations on using plyos they are probably the best form of training for goaltenders and most power athletes in general. Do them without goal pads and on a surface that has some give like a hard wood floor rubber matting or grass. as you proggress you may want to look into a weighted vest to add resistance, but you should be able to find many ways of increasing the difficulty before having to get a vest.

Out of curriosity what exercises did they assign you and what is your previous conditioning experience. ( plyos are pretty advanced)

[Macdonald_30]

well its 3 days of lower body/plyos, cardio 3 days of core/ stretching/back, cardio but more this day, 1 day of upperbody. I do like knee drops back to position, kick saves to position, back, front, and side burpies to position, umm a few other things, quite interesting actually. we coudlent find anything for all round reflexs, and sudjestions?

Edit- also lateral movements and whatnot

[dsegundo]

OOOO do them in pads...

(I'll pay someone to take a picture of that!)

[ChrisMangano]

I do not want to overstep my bounds here, or go beyond what little knowledge I have, but I want to just add a couple things:

#1 - I hope you have a very good strength base before you started doing these plyos.

#2 - I am 100% against any weighted plyometrics (vests, ankle weights, etc.) The reason being is, you are trying to build explosive power. If you use a heavy vest or ankle weights or whatever, all it is going to do is slow you down.

I realize people are going to have differing opinions on these matters, but these are my opinions. Take it for what it's worth.

[Chasedog]

Pads off!!!
From what you describe, I'm not sure you're really doing plyometrics. But it's not bad conditioning.

Plyometrics involve loading a muscle for a concentric stretch then exploding with a contraction. Here are some examples.

Novice
Two footed hops for height or lateral distance
alternate foot hops for height or lateral distance

Intermediate
Bounding and zig zag bounding for height or distance

Advanced
Depth jumps, depth jumps with sprint

If you want more detail, email me.

Chase

[moogy35]

I agree with what Chasedog said. Plyometrics are basically explosive movements. You don't want to add weight, and you want to try to keep you feet on the ground for the lease amount of time possible.

There are many different levels of intensity. You can also do upper body plyos. What have you done for training prior to this?

I work with a strength and conditioning coach and we do agility and plyometrics, I also help him train high school hockey players.

[Chasedog]

There are some decent web sites but I think the best info availableis from the book "Jumping into Plyometrics." Found it at Borders. Has complete routines for just about every sport, but nothing specifically goaltending. I use a combination of the hockey and boxing routines from the book.

[frankydee]

Be careful.....

As ChrisMangano (and others) writes:

#1 - I hope you have a very good strength base before you started doing these plyos.

Usually you need to work on a good strength base and more before you start intergrating plyos in your program. I recommend at the very least (if not done yet) 6 to 8 weeks of solid work on strength base and incorporate some short intervals as well (personal advice). Start with no more than 1 session of plyos/week on work up to 2 after 2-3 weeks. DO NOT UNDERESTIMATE PLYO TRAINING. Very potent training for goalies but that kind of work is an open door to injuries if not done well and with moderation.

A few more mentionned that weighted plyos should be avoided. They are right. But the jury is still deliberating on the question. Some research is being done on this especially in Germany right now. I would not take any chances.

[Damion]

Very good advice from everyone I would like to add that weighted plyos can be useful when used in moderation by athletes experienced in plyos already the weight used is still relatively small such as body weight or medicine balls for upper body exercises and holding a medicine ball or a lightly weighted vest or belt when doing lower body exercises. The added resistance should still be used only on occasion I have found that greater results come from adding in a little resistance every 4th or 5th plyo workout. The book mentioned above (Jumping into Plyometrics) is a must read for any goalie or athlete who takes conditioning seriously It is written by Donald Chu he has a few other good books out so go to a library and do a search.

[The Wall33]

My plyometric program consists of intensely twisting the cap off a beer bottle and then explosively extending the bottle to my lips...

A further reference you can use is Peter Twist's "Complete Conditioning for Ice Hockey". The entire book is devoted to making you a better / faster player, although it is definitely biased to the player versus the goalie. The same principles apply nonetheless...

Dave Wells

[Frosty]

We old guys like the "dash for the last brew" exercise!!

[frankydee]

Open slap shots and contact of course ..

[Frosty]

OK

[frankydee]

Sorry mate, my grandmother did it again, posting incoherent stuff on this board while I'm in the WC....tsk tsk...

Actually, i'ts another good opportunity for a laugh, lost in the translation.