This sequence of exercises helps young goalies develop powerful, balanced butterfly pushes, quick edge‑control turns, and on‑ice agility. Parents—think of it like footwork and leg‑strength drills for soccer or basketball, but on skates and in the goalie stance.
Setup & Numbering System
- Butterfly stance: Start on your knees with legs spread (“butterfly”), stick planted in front.
- Numbered spots: Imagine—or mark with cones—spots on the ice labeled 1 through 8 in a semicircle around the crease. Your coach will call out a number (“Push to number 4”), and you’ll skate (shuffle) from your current spot to that target and back.
Version 1: “Link‑Up” Push‑Pulls
Push to the called number, but on the way hit every numbered spot in between.
For example, if you start at spot 1 and hear “4,” you push through 2, 3, then 4—then reverse course 3, 2, back to 1.
Key cues:
Don’t overstep with your lead skate. Aim for smooth, controlled shuffles.
Bring your knees in under your hips to stay balanced and ready to explode back.
Stay low and square—body facing the push direction so you’re ready for a shot at any time.
Version 2: 360‑Degree Edge Turns
No link‑ups—when your number is called, push straight there.
On arrival, use your outside skate edge (the blade edge facing away from your body) to spin a full 360° in place. Then push to the next number called.
Alternate directions: If you spin clockwise to one number, spin counter‑clockwise to the next—this builds comfort turning both ways.
Key cues:
Outside edge focus: If you’re pushing right, your left skate’s outside edge drives the turn, and vice versa.
Stay quick: Don’t pause—keep moving as numbers come.
Version 3: The Race
The coach rapidly calls a long string of random numbers.
Goal: Skate as hard and accurately as you can, switching edges and cutting to each spot in sequence.
Benefits: Reinforces quick decision‑making, builds conditioning, and tests everything you’ve practiced in Versions 1 & 2.
Top 3 Concepts to Remember
Knees under hips for stability—keeps you balanced and ready to push back or react to shots.
Outside‑edge control—master turning on the correct blade edge to spin quickly and cleanly.
Stay square and low—your chest and hips face the direction of play so you can slide or make a save without stumbling.