Athletic Performance Testing Tutorial — Goalie Specific

For the past decade I have used variations of athletic performance assessments to test and measure an athletes progress in the areas most relevant to their sport and position. This is a breakdown of an assessment that I currently use with hockey goalies with a focus on acceleration, horizontal force development, change of direction, strength and repeatable sprint ability.

By using these key performance indicators (KPI) you can not only ensure that your athletic ability is improving but also be aware of unbalanced variables that increase injury risk.

The profile for each individual will always vary as not two playing styles are the same, thus varying the physical demands of each person. What matters is you’re comparing yourself to where you are and where you want to be improving, then measuring and managing those KPI’s.

The equipment you’ll need for these tests are:

20m of straight line space
A rack, barbell and weights
5 cones or pylons
A measuring tape that goes at least 10m
Timing gates, MySprint or Coaches Eye app or if needed a stop watch for timing sprints

Watch the video’s below for a breakdown on how to perform each test. It’s okay if you need to make small adjustments to your environment, what matters is that when you re-test you use the same protocol as the previous testing session.

Before doing testing consult first with a medical professional, if pain or discomfort arrises at any time stop the session. Make sure to do a proper warm-up before beginning.

Back Squat — Strength to Bodyweight

7 sets building to a 1 repetition max without a large breakdown of form

I recommend testing your squat with the above movement focus. While it may be different than your current squatting mechanics, it is the technique I find best suited for building the necessary hip and core strength relative to goaltending.

Double Leg Jumps — Horizontal Force Development

3 attempts of a maximal effort, recording your highest score

Lateral Broad Jump — Lateral Force Development/Imbalance Measurement

5 attempts each leg, recording your average of the 5 jumps each leg

10 Meter Sprint — Rate of Force Development

3–5 attempts, recording your best time. For cost effectiveness I recommend using the MySprint or Coaches Eye app.

2m x 4m x 2m Agility Test — Change of Direction

3–5 attempts, recording your best time. Use the same measuring tool that you used for the 10m Sprints.

Shuttle Test — Anaerobic Energy System

30 seconds of max effort shuttles followed by 2 minutes rest. Do 4 rounds and then add up your lengths from each round.

If you have any questions or need some clarity on some tests please feel free to contact me at tbochek@citiusperformance.ca