conditioning help

[froggy chaos]

i need help
for the past ive been content just playing pickup games but no more. ive made up my mind that this summer im gonna join a roller hockey leauge. so every saturday now im gonna go down to the gym at csu its free on saturday and work out. any suggestions on things i should do to condition myself. thanks
froggy chaos
goalie in training

[Timberwoof]

IMNSHO, you need three things: stamina and endurance, basic strength and flexibility, and conditioned reflex moves.

For stamina and endurance, consider the type of metabolism you will use most often. Goalies tend to wait around for about a third of the time and then be extremely active for the other half of the time. That's much like what sprinters do, so running or bicycling wind sprints would be good training. (In cintrast, training like a marathon runner would not help as much.)

You need static strength in your quads and back so you can stand in your stance. You need quick-movement strength in your legs and arms so you can move. And you need flexibility so you can move without injury. Train static strength with slow, low-rep, high-weight routines. Train quick strength with fast, low-weight, many-reps routines. And develop flexibility by stretching.

Finally, you need to develop a repertoire of moves that you can execute and recover from quickly and correctly. These include movement about the crease and specific blocking moves. The best way to train these is lots of repetitions, starting slow and working on style, and then speeding up.

A goalie with endurance, strength, and good basic moves has a solid foundation on which to build his game-playing skills.

[Big Daddy]

You must remember one thing, when it comes to lifting weights, we are all different. What works for one person may not work for you. I train heavy and low reps to build bulk, while it takes my training partner lighter weight but more reps to achieve the same.You have to experiment and find what works for you.You should do 12 week cycles, try 2 weeks of 3 reps using heavier weights as this is really good for joits and ligaments and just strength..then do 2 weeks of 5 reps for some mass, but since only 2 weeks you won't get super bulky..then do 10 weeks of 10-12 reps for some definition, muscle endurance and definition. take a week off, repeat..it's good to do all 3 to keep a balance within the muscle and your joints so you reduce the chance of injury...sure arnold s was big, but his training partner franco colombo was half his size but twice as strong because he was a former powerlifter and used the 12 week cycle...but remember, you have to find what works for you..give it some time and you'll get results soon..and keep mixing up your exercises as your body tends to get used to a routine and you want to keep shocking the muscle..as far as cardio,i play hockey and sationary bike, thats it! I'm sure the guys no more about that then i do!

[legend15x3]

Try most of what timberwolf says it will help....I lift with resistance bands and free weights plus I run stairs for my legs and squats....but what has help me the most is stretching....my wife who is a gymanstic coach just laughs so much because I am not flexible....but work on little things.....Here is a list of thisngs I have my students do for PE Class before we ever start playing games....

40 crunches
50 alternating sit ups
50 regular floor pushups
30 situps
30 wide stance squats without weights as wide as shoulders
30 narrow stance squats feet together
60 calf raises
120 toe taps
CHAIR
20 decline pushups
20 incline pushups
50 leg raises
20 dips

15 minute walk and stair climb

[Chilis93]

Jogging really helps for condition. I would recommend you a daily 30 minute workout. It helps you stays fresh and focused in the 3rd period.

Walking stairs is really good for recovering.

[moogy35]

One thing that really helped my agility and speed is an agility ladder. You know the thing you see the football players step in and out of.

You can make one yourself with rope and small PVC. There are so many quick step exercises to do and you don't need to go to the gym to do it. My friends that hadn't seen me play in a while noticed that I was much faster. It's really fun and challenging. If you have an questions give me a holla.

[Big Daddy]

you know what really helped my speed and agility, a couple of years of b&e's.

[psyche]

Big Daddy : you know what really helped my speed and agility, a couple of years of b&e's.

...AHHH...Halifax...

[froggy chaos]

thanks for all the help guys
on sunday i went over to watch some games of the leauge im gonna be playing in pretty pathetic. i should do really well in that league. i start may 19th.


thanks
froggy

[Chasedog]

IMHO, you need cardiovascular endurance, flexibility, quickness, and muscular endurance.

Frankly, the best thing to do is play more often. You get a workout and game experience.

One day a week won't make much of a difference, fortunately, you don't need a gym for most of this.

For cardio, interval training is the best.

There are some great old posts on stretching.

For muscular endurance do very high reps. 50-60 reps of squats, push-ups, and crunches every other day.

The best method for increasing speed or quickness is ploymetrics. You can search the web or contact me for info.

Chase

[froggy chaos]

yeah i printed out the strechting pdf of the goalie doctor section