Insights and Advice
I do high intensity sprints on skates as well as quick hits of cycling with 5 to 10 seconds between each interval.
I hold a set of free weights and run through a sequence of ten to fifteen lunges, squats, and one-legged squats with no rest in between.
Medicine Ball toss: I practice moving through the 3 main goalie stances (standing at the net, butterfly position, and a kick save), and I catch a medicine ball hurled at me just out of my reach, forcing me to rotate to have to catch the ball. Then I stabilize myself and toss it back.
Cable Pulls: I get into a kick-save stance four to six feet to the side of a Cybex machine, holding the weighted cables straight out in front of me. I stabilize myself while rotating from an upright position to fully bent over my outstretched leg, which works my lats and abs.
Side-to-side hurdles: I jump over a six-, twelve-, or eighteen-inch plastic hurdle laterally. Next, I'll stand in front of a two-foot-high box and spring onto the top with both feet, then step down, repeating this eight times. This improves my ability to make lightning-fast movements from a standing start.
Not thinking about hockey helps me focus when I return to the ice. Before games, I plug in my iPod for a motivating power-punk block of Sum 41 or Blink 182. After the games, when I try to relax, it’s more Swedish rock, softer music, and I go out and do fun stuff. I play guitar, but it doesn’t matter really what it is—just do something that keeps you away from hockey.
I advise to try and get nine to ten hours minimum
A typical breakfast for me is oatmeal and a bagel; lunch is pasta with meat sauce. It’s also a game-day tradition to gather for an all-you-can eat buffet of pasta, rice, potatoes, fish, and meat. Hydration is essential.
(I have noticed during post-game interviews that Henrik tends to drink Gatorade Rain No Excuses Berry during games and after games. Hence, the purple colored liquid always on his jerseys. He also drinks Red Bull after games.)
Taken from Henrik-Lundqvist.com