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COILED LEGS PLAN

PROPERLEY SETTING UP YOUR STANDING BASE WITH COILED LEGS IS THE KEY TO ACHIEVING EXPLOSIVE EXECUTION

DAY 1: Technical Instruction Video

The ‘Coiled legs’ technical instruction video highlights how the crucial bend of the ‘Coiled Legs’ creates the reaction-ready stance that is fundamental to explode with power from a standstill position.  

Proper alignment with a sound forward knee position is the foundation of your power stance.

DAY 1 COACHING TIP

Knowing how different skill keys work together to execute the whole skill, allows you to practice more efficiently.

The technical knowledge that you will learn in today’s video will bring more focus and awareness to identify technical weaknesses, help you prioritize areas for improvement, and guide you to address specific challenges when you are physically practicing a skill.

If you understand the skill, you will be better prepared to improve the skill.

DAY 2: Isolation Drill

This practice is what we classify as a ‘how to find your Power Stance Landmark’ exercise. 

The ‘Forward Knee Bend’ Isolation Drill will challenge you to practice ‘how to find your coiled legs’ alignment. 

Repeat the practice, record, and assess process as many times as you need to improve the skill key of the technique. 

DAY 2 COACHING TIP

  1. When you add Isolation Drills to your weekly training schedule, it allows you to customize your development plan to focus on the specific skill segments based on your strengths, weaknesses, and goals.

  2. By isolating segments, you will boost the quality of your training time and effort of your practices.

    Approach this isolation drill with slow focused movements for steady progress and improved alignment.

DAY 3: Functional Movement Mental Practice

  1. For this practice you will use the ‘Coiled Legs’ Progression Drill video to mentally practice setting up the base of your High Crouch Stance with legs in a forward knee bend that are ready for explosive execution.

PRACTICE INSTRUCTIONS

Today’s practice is a visualization exercise that will challenge you to mentally download the movement patterns needed to activate specific components of a skill.

Step 1: Watch the entire video 2 or 3 times to get a general understanding of the skill chunks that are involved in  the whole skill execution.

Step 2:  Watch each progression with the purpose of IDENTIFYING each Skill Chunks and REMEMBERING how they are executed.

Step 3: In a quiet space, free from distraction, close your eyes for durations of 45 seconds as you visualize the precise execution of ‘each’ progression.

Repeat multiple visualization sets to reinforce the pathways in the brain that are linked to the physical actions of the whole skill.

DAY 3 COACHING TIP

Using mental practice progression drills that replicate the physical execution of a skill are transferable to on ice execution. Visualization exercises used in goalie specific movements can enhance performance not only during on ice practices but also during in game execution.

Mental drills can be practiced anywhere and anytime, requiring minimal equipment or resources. This makes them a convenient way to exercise your brain during downtime or breaks throughout the day.

LEAN INTO THE HARD

IMPROVE YOURSELF THRU COACHING

Coach Your Coach

 Challenge yourself to explain to your team coach the spotlighted skill key in the Technical Instruction Video.

This will help you learn the skill execution as you teach your coaches the technical insight, so they can better provide you with the feedback you will need during practices.

Develop Smarter Spotter Coaches

Explain to your Spotter Coach the alignment and movement patterns spotlighted in the Isolation Drill.

You will better learn the skill as you provide insight to who ever is overseeing your drill.

This will develop a smarter spotter so they can better provide feedback during practices

Be A Coach

Ask your goalie coach if you can explain to him/her, or the other goalies in your session, how each progression in the Functional Movement Mental Practice video, fits into the execution of the whole skill movement.

You can also take a few minutes to explain and demonstrate to your goalie partner during team practices.

This will force you to see the progressions in your mind and describe the movement patterns.

Being a coach will better help you to understand and physically execute the skills

RECOMMENDED VIDEO PREVIEWS

Video previews to  better understand how to practice and bring more value to your practice