Eye & Coordination Exercises for Goalkeeper

Ice hockey goalkeepers need excellent hand-eye coordination and reaction speed to deflect or catch shots that come from all angles and often through mazes of players. The puck is fairly small, and goalies are constricted by equipment that can weigh 20 lbs. or more. Coordination exercises can help them sharpen and maintain their reflexes.

  1. Tennis Ball Exercises

    • Because a tennis ball is similar in size to a puck, it is an effective tool for goalkeepers to use away from the ice to sharpen their coordination. A common exercise involves balancing a tennis ball on the paddle of the stick while walking forward. As the task becomes progressively easier, shift the stick from one hand to the other while walking. This exercise develops forearm strength and improves hand-eye coordination. To further improve reflexes and coordination, toss the tennis ball into the air as you lie on your back. Throw with one hand and catch with the other. To increase the difficulty of the exercise, dim the lights in the room to force you to concentrate more to follow the ball's path.

    Speed Bag

    • Boxers punch the speed bag to improve quickness, conditioning and hand-eye coordination, and so can goalies. The bag hangs down at chin level from a platform. Move your hands in small circles while hitting the bag, as if using an ice pick. Keep your hands at chin level throughout the exercise and develop a rhythm to keep the bag moving. The speed bag routine also trains the fast-twitch muscles in your arms and shoulders. These muscles are responsible for quick bursts of movement, such as those necessary to deflect an incoming puck.

    Batting Cages

    • Batting cages help goalkeepers improve their timing and reflexes. Rather than hitting the baseball, simply attempt to stop the ball with the bat. Hold the bat in your stick hand and extend it over the plate. As the ball approaches from the pitching machine, maneuver the bat to prevent the ball from getting past you. To increase the difficulty of the exercise and make it much more effective, grip the bat's barrel and use the handle to stop the ball.

    Double-End Bag

    • The double-end bag is elevated by two cables, one attached to a weight on the ground and the other secured to a hook in the ceiling. When the bag is hit, it oscillates back and forth in various directions and at varying speeds. As a result, the exercise requires that you constantly follow the bag with your eyes and strike quickly at the appropriate time. The exercise improves a goalkeeper's speed, reaction time and hand-eye coordination. As you master the task, include punching combinations and circle the bag to increase the difficulty and further improve coordination.