Balanced, stable Single Leg Recoveries begin with proper activation
The most common weak link we see is a lack of physical engagement that stabilizes the hip and leg structure. When the recovery-side hip isn’t actively loaded and connected to the edge, the movement loses its foundation.
Without that engagement, the transition becomes unstable — the knee may collapse, the torso may drift, and the edge may slip instead of grip. Strong recoveries don’t start at the skate; they start at the hip. When the structure is engaged, the movement becomes controlled, efficient, and powerful
Developing the Press → Push activation chunk allows goalies to execute Single Leg Recoveries with greater control, structure, and efficiency.
A stable hip and leg allow a goalie to:
- Maintain strong edge contact when transferring pressure into the ice
- Transfer force efficiently into the ice
- Control torso alignment during recovery
- Improve recovery timing
- Conserve energy through efficient movement
Before You Move, See It — Through Internal Performance Mapping
Internal Performance Mapping is the ability to clearly seeing the movement in your mind before you execute it. When you can visualize the activation sequence, alignment, and edge pressure, you create a detailed mental blueprint that prepares your body to move with control and intention.
Being able to see the movement in your mind builds a clear mental blueprint that:
- Improves edge awareness
- Reinforces hip loading mechanics
- Promotes quicker on-ice adjustments
During the execution of a Single Leg Recovery, with the correct mind–body connection in place, ask yourself:
- Where is my weight?
- Is my recovery leg actively loaded?
- Do I feel pressure in my inside edge?
- Has my hip engaged before I push?
If you can see it clearly, you give yourself a better opportunity to feel the movement — and that brings you closer to mastering the skill chunk.
The Press → Push Activation Chunk
Below is a focused breakdown of the activation sequence that drives stronger, more efficient execution.
1️⃣ Press (Load Phase)
- Engage the recovery-side hip
- Shift bodyweight into the inside edge
- Feel the blade press into the ice
- Slight offset stack the knee under hip
- Maintain torso stability
The press creates structure.
Without pressure into the ice, there is nothing to push from.
2️⃣ Push (Drive Phase)
- Drive down into the ice from the hip
- Push leg extension with controlled edge contact
- Maintain torso alignment
- Recover with balance — not momentum
A properly loaded leg produces:
- Controlled body alignment
- Stronger lateral transitions
- Faster recovery timing
- Energy-efficient movement
A stable leg creates stable movement.
COACHING TIPS
Identify and Correct the Weak Link
Get feedback immediately after executing reps — either from a coach or from video review. Identify breakdowns and make corrections on the very next repetition.
When hip engagement is missing, you’ll often see:
- Knee collapse
- Unstable torso
- Slipping edges
- Extra effort for minimal movement
The issue isn’t just strength.
It’s activation sequencing.
The strength of the movement comes from activating the correct muscles in the proper sequence.
Prepare for Practice
Goalies shouldn’t step on the ice guessing how a movement works. Activation must be understood before physical execution.
Skill improves when the internal blueprint becomes clearer.
Here are suggested Goalie Toolbox resources to guide your learning and sharpen your mental picture of the activation chunk:
Learn the sequence:
VIDEO: Stable & Elevated Hips Thru To Foot Placement Path – Technical Instruction
Visualize and build your mental blueprint:
VIDEO: Torso Tilt Thru The Recovery – Progression Drill
Be prepared to execute with control:
VIDEO: Push Leg Recovery with Torso Tilt – Isolation Drill
Step on the ice prepared to practice with purpose.
With preparation complete, step on the ice ready to execute with clarity. Use the internal performance images you’ve built to guide each repetition. Then refine with feedback.
Train Different | Train Better 🥅