Why Goalies Need a Different Kind of Training
- 6 days ago
- 2 min read
If you think about a hockey player, their game involves continuous skating, long strides, crossovers, passing, shooting, and contact. Now think about a goalie.
Goalies don’t skate the length of the ice. They don’t take slapshots. They don’t battle in corners. Instead, goalies move explosively in short, powerful bursts—lateral pushes, dropping into and recovering from the butterfly, tracking pucks through traffic, and reacting in milliseconds.
In reality, goalies possess a completely different physical and cognitive skill set than players—yet they’re often trained the same way.
The Training Mismatch (and Why It Matters)
Despite these differences, goalies are frequently expected to:
Complete the same off-ice workouts as players
Participate in bag skates and conditioning designed for skaters
Train strength without addressing reaction, vision, or movement efficiency
As a former competitive goalie myself, I experienced this firsthand. Even at the college level, goalie-specific off-ice training was limited. Over time, I dealt with multiple injuries and often wondered: If goalies move differently, why don’t we train them differently?
From Goalie to Athletic Therapist
Now, as a Certified Athletic Therapist, I regularly see goalies sidelined with preventable injuries—especially in the hips, knees, and lower back.
While many factors contribute to injury, one major issue remains clear:
👉 There is a lack of accessible, goalie-specific training that addresses both movement and decision-making.
That’s where goalie cognitive training comes in.
What Is Goalie Cognitive Training?
Goalie cognitive training is designed specifically for the unique demands of the position.
Our sessions focus on two core objectives:
Getting into position safely and efficiently
Stopping the puck under pressure
To do this, we combine:
Functional strength training for lateral power and stability
Mobility work to protect hips, knees, and the spine
Cognitive drills to improve reaction time, hand-eye coordination, and visual processing
This approach helps goalies move better, react faster, and reduce injury risk—all while improving on-ice performance.
These same cognitive principles can also be applied to other sports requiring fast reactions and decision-making.
What Does a Session Look Like?
To ensure quality coaching and individualized attention:
Maximum of 4 goalies per session
Training takes place in the fully equipped gym at 4 Points Health & Wellness
Equipment includes deflection boards, goggles, iPads, and Fitlights
Each session finishes with mobility exercises focused on injury prevention
This small-group format allows us to tailor training to each goalie’s needs and movement patterns.
Pricing & February Special
Regular Pricing
$85 per goalie
$150 for 2 goalies
🎉 February Special
$75 per goalie (February only)
👋 New to our program? We’re offering one FREE 30-minute trial session for new goalies. Come experience the difference firsthand.
Not a Goalie? Still Interested?
Cognitive training and sport-specific performance training can benefit athletes in many sports. Our Athletic Therapists specialize in:
Analyzing sport and functional demands
Ensuring safe and efficient movement
Designing individualized performance strategies
📞 Contact 4 Points Health & Wellness to book your session today.
Written by: Tracie Kikuchi, CAT(C)
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