As a hockey player (goalie or player) you want to be explosive and have endurance. The goalie is the only player on the ice the whole game and players are skating all out for 30 – 45 seconds. No matter your position you do not want to run out of gas at the end of a game!
I always liked running to improve my endurance since I was a soccer player too. To make the high school soccer team we had to run 2 miles in 13.5 minutes. If you can do this by 9th grade (I missed it by 20 seconds my first try) you are in pretty good running shape! Give it a shot! Write down your time and improve on it your next run.
In addition to running, I always liked stationary bike sprints. Warm-up first then do the following cycle 5 times. If 5 is to easy, add another 2 cycles.
60 seconds slow
60 seconds all-out sprint
60 seconds slow
45 seconds all-out sprint
60 seconds slow
30 seconds all-out sprint
60 seconds slow
15 seconds all-out sprint
Repeat
There are 100s of bike sprint workouts out there. Any variation will help increase endurance in your legs as long as you are working hard and giving it your all.
In the end, there is nothing that beats on-ice conditioning. Hockey shape is its own animal. If you have the ice available I would suggest goalies do all the skating movements I mentioned on my on-ice drills page.
For goalies start with shuffles. Start on the goal line facing the benches. Two shuffles to the right and one to the left. Then two shuffles to the right and one to the left. Repeat till you reached the red line. Do not rest until you have reached the red line. Then go back facing the same way so you work your other leg just as much. Repeat this for every skating skill I mentioned on my on-ice drills page.
For players any sprint that requires stopping it great.
Sideboards
The Mountain (Start on the goal line, skate to the near blue line, back to the goal line, skate to the red line, back to the goal line, to the far blue line, back to the goal line, to the far goal line and back to the goal line you started on) Stopping at every line.
Gads favorite conditioning drill… The beep test. The video in this link is an easier version than what Gads had us do.