22130 Twp. Rd. 514, Sherwood Park, Alberta, T8E 1H1 Phone: (780) 922-0031, Fax: (780) 922-0024 NOTE: Faxes recieved either before 9:00AM or after 4:00PM Toll Free: (888) 2GOALIE E-mail: goalie@connect.ab.ca

Is it coincidence that 90% of the Tier I, AA, AAA, and AJHL goalies in the Edmonton and
surrounding area train at the Goalie Centre? We think not! We get results!

Spring / Summer 2006 Dryland Training Program runs April, May, June. Mount Carmel School gym facilities - Tuesday, Wednesday, Thursday, Friday nights is the stair program. Please contact the Goalie Centre for registration at 780-922-0031.

For individual fitness programs, please contact Blaine Russell (Web: http://www.fitnessgenerator.com/trainerhome.asp?uname=rusty35.

To improve in sport, playing the game is simply not enough. To enhance performance, effective and efficient training protocols need to be implemented.

Through safe and carefully designed programs, athletes will experience greater levels of fitness, improved self-confidence, reduce the risk of injury and increase their performance.

We provide sport specific training programs designed to achieve your goals. I utilize advanced complex training methods to achieve success.

Developing a well balanced program will also dramatically reduce the risk of injury, and increase recovery from injuries.

All athletes will receive regular fitness testing to assess improvement and identify areas of strength and weakness.

Training programs will consist of:

• Aerobic Power Training
• Plyometrics
• Balance and Flexibility
• Strength Training
• Speed, Agility and Quickness
• Hand-eye Coordination & Reaction

John Stevenson John has been a goalie consultant for over 20 years. He has many years of coaching and goaltending experience at the NHL, AHL, ECHL, CIAU, WHL, AJHL and the Premier Division (England) levels. Having his Masters degree in sports psychology, John has developed an in depth understanding of the mental game in goaltending. With John's experience & education, your goaltenders are in very capable hands. As a member of the Edmonton Oilers staff, John has a number of professional goaltenders as students enjoying both his mental and physical training. John has numerous goalies playing at the AAA, AA, A and Tier I & II levels throughout the province of Alberta and throughout Canada.

He regularly consults in evaluations, seminars and clinics for several minor and professional hockey associations across Alberta.

Strength & Conditioning Fundamentals

• Lifting
  The basis of a sport-conditioning program is strength training. It includes the use of barbells, dumbbells and exercise machines. The purpose of strength training is not to look like a bodybuilder or to become incredibly strong like a power lifter, but to become a better athlete. To become a better athlete, you must become powerful.
• Running
  A running program should be in accordance to the demands of the sport. Basically, a hockey player needs to be able to change directions, start, stop, and pivot. Therefore, acceleration, agility and polymetric drills are incorporated into your program. The running program must include short distances with maximum intensity efforts followed by complete recovery.
• Stretching
  We have developed mobility drills and static stretching drills that take the joints of the body through full ranges while doing functional / dynamic movements.
• Nutrition
  Having enough energy to work out and practice is a primary concern of any athlete who wants to become a better athlete. Usually a decrease in performance can be traced to improper nutrition. Therefore, what you eat determines how you supply energy to the body before workouts and practices. After your workout or practice, you want to replenish all the nutrients that you have utilized to speed up recovery.
• Rest
  The body cannot recover between workouts without enough rest. Eventually, if you don't get enough rest, it will lead to overtraining, injuries, and not attaining your goals. Getting enough rest should be high on your priority list, especially during periods of physical and mental stress.
• Speed
  Speed is the amount of time it takes to cover a certain distance from point A to point B. The primary concern of every coach and athlete is to develop the maximum amount of speed possible.
• Agility
  Agility is the ability to change directions quickly while maintaining good balance. Regardless of what sport you play, being able to change directions and accelerate is a primary aspect.
• Power
  Power refers to an athlete's ability to apply maximum force in the shortest period of time possible. Skills are most effective when they are executed with as much power as possible. Some skills require a higher degree of speed, while other skills require a higher level strength. Both speed and strength should be developed to the highest degree possible.
• Endurance
  Endurance is the ability to sustain maximum power on each play for the entire game. Coaches become concerned with the athlete's endurance levels and sometimes the wrong approach is taken. Some coaches require their athletes to run long distances to build stamina. Power sports are played in short intervals of high intensity activity and with a rest interval between.

Until recent years, proper conditioning for goaltenders in Canada has been virtually non-existent. Unfortunately, most goaltenders have never received proper training or understand all of the necessary components that are involved in a high performance dryland goaltending training program. The off-ice program offered by the Centre provides specific training to fully develop the goaltender. The program shows how and why goaltenders can improve their on-ice tremendously with off-ice training.

Great goaltending requires excellent agility, stamina, power, speed, strength, balance, flexibility, eye-hand co-ordination and, most of all, outstanding response time. The Centre's program focuses on 9 different components:

1. Strength Training
2. Flexibility / Stretching
3. Aerobic Training
4. Power Training
5. Speed Training
6. Anaerobic Training
7. Eye / Hand Training
8. Agility Training
9. Response Time Training

The goal of our program is to show the goaltender the various exercises and drills that can be performed at home and in conjunction with team activities that will maximize their on-ice performance.

Private and group dryland training is available. Please call (780) 922-0031 for more information.

Pricing for private dryland training sessions is $75.00 / hour with the head instructor, $60.00 / hour with an associate instructor.