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'Organized Upper and Lower Body Movement'
- UNDERSTAND FORM & FUNCTION -

By Maurice (Moe) Tanel

Efficiency: Easy Movement with No Wasted Effort

Efficiency is the cornerstone of peak performance in any sport, and for goalies, easy movement with no wasted energy can make the difference between a big save and a missed opportunity. The key lies in improving the connection between your upper and lower body and addressing other physical factors that enhance overall efficiency.

 

Efficient movement starts with understanding how the upper and lower body work together. Think of your body as a well-tuned machine: every part plays a role in driving efficiency.

The lower body is the engine of a goalie’s movements. Proper stance, knee flexion, and weight distribution enables the physical explosiveness of transitions and recoveries. Efficient movement patterns are critical for maintaining balance while minimizing effort. A goalie with organized lower body mechanics can move in the crease without overcompensating or losing control.

The upper body serves as a pilot that can stabilize the upper body and keep the chest square to the shooting lane puck, ensuring the hands are in position and ready to make controlled saves essential for controlling rebounds without disrupting the lower body’s foundation.

For optimal performance, the upper and lower body must operate as a synchronized unit. Movements should flow seamlessly, with each action complementing the other. For example, a well-timed T-push requires the upper body to remain stable and aligned as it reaches for extension and the lower body pushes for extension to generate power.

Beyond mechanics, several other factors contribute to efficient movement:

  1. Core Strength
    A strong core bridges the gap between upper and lower body movements. It allows goalies to maintain a compact, centered position during transitions and recoveries, reducing the need for overcorrections.
  2. Body Awareness and Positioning
    Efficient movement isn’t just about speed—it’s about being in the right place at the right time. Developing spatial awareness and puck tracking skills minimizes unnecessary movement, conserving energy.
  3. Equipment Fit and Adjustments
    Poorly fitted equipment can hinder movement and lead to energy loss. Pads, skates, and gloves should feel like extensions of the body, ensuring unrestricted motion.
  4. Mental Preparation
    Decision-making impacts physical efficiency. A prepared goalie reads plays easier allowing themselves to be better positioned as the play unfolds.

When goalies achieve organized upper and lower body movement, supported by attention to other impacting factors, they’ll notice an immediate improvement in their game. Easy, efficient movement allows goalies to conserve energy, recover quickly, and maintain focus throughout intense games. By eliminating wasted effort, goalies can focus on what truly matters—making the save.

This blog serves as a guide for goalies looking to refine their movement and maximize their performance. Incorporating these principles into practice will help goalies move smarter, not harder, ensuring they stay sharp and ready for every shot.

Incorporating skill learning preparation resources into you’re your weekly training schedule can provide the insight needed to practice with more awareness when on the ice.

 

Below are two excellent Skill Build Plans that can be implemented into your ‘Skill Learning- Preparation Strategy.

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