workout for 13/14 year old ice hockey goalie

[hockeyplaya]

hey... im a 13, almost 14 year old ice hockey goalie. i play for a travel team. i need an off ice (dryland) workout plan to improve my fitness and game. i'm 5' 2'', 105 pounds (incase this is needed, haha) i had surgeries on my shoulder and knee last year so i couldnt work out much due to that. i was in a wheelchair so i couldnt run, or lift weights or any of that cause of my shoulder. i can only bench about 45 pounds. i got about an 8 30/9 minute on the mile (remember, i couldnt run last year!) and im not very flexible. im totally out of it.

if you could help/give suggestions with any of these things thatd be great! also if you know any sites i could go to itd be nice too.
-reflexes
-flexibility
-power
-strength
-speed, aglility/quickness
-balance
-anything else you may be able to think of hockey-goalie related

ANY suggestions or tips are welcome! im way out of shape and need all the help i can get!

 

[blindside]

i dont know much about hockey and espicially being a goalie but what is true for most sports is you'll want to work on your aerobic system, so go jogging for like 5km and then just go faster and faster as you progress through the program.
For weights I'd reccomend working on everything basically, so as you hit the gym or whatever you'll want to work on abs, arms, shoulders (take easy at start due to your injury) quads and hamstrings.
Reaction time I'm not sure about but you could always get someone (mum maybe) to drop a ruler and you have to grab it while its in mid air, the lower the ditsance between the start and you grabbing the better basically.
You might want to even do some cross training, like be a soccer goalie?