Goalie workout, Monday 1/18/2010

Hey guys,

I'm still in Boston for the next week and a half. The interview went well, so I've got my fingers crossed.

Here's the workout for tonight. One of the varsity goalies should lead it.

Workout:

-125 Free, medium pace
-100 Breast, emphasize kick

- 2 "Cujos"
- 4 Dutch Drills-- Do 3 jacks straight up at the 7, half, and 7. Keep your head above the water on your recovery.
- 5 sets of corners, not in the cage. Spread out in our usual lane. Hit each corner and the crossbar twice. Go as fast as you can, but make sure you get set in between each lunge and recover with your head above the water.
- 1 set corner, in the cage.-- same directions as before. If there's only 2-3 of you, do an extra set or two.
- 6 goalie walks

The last couple weeks, we've been working hard on building leg strength. Today we're focusing more on expolsions. Make sure you get set, then kick up as high and hard as you can on each rep. Hold each other accountable for the workout.

Thanks in advance for working hard.

Rick