POWER STANCE PLAN
‘Power is a Product of Activation’
YOUR ABILITY TO EXECUTE EFFECTIVELY IN ANY DYNAMIC SITUATION REQUIRES THE POWER STANCE POSITION THAT WILL PROVIDE BOTH, THE ALIGNMENT LINES AND MUSCULAR ACTIVATION NECESSARY TO GENERATE EXPLOSIVENESS WITHOUT ENERGY LEAKS.
AFTER COMPLETING THE 10 PRACTICE RESOURCES PROVIDED TO YOU IN THIS PLAN, YOU WILL HAVE A BETTER UNDERSTANDING OF HOW TO ‘FIND’ YOUR POWER STANCE LANDMARKS AND BE BETTER PREPARED TO PRACTICE ‘MASTERING YOUR MECHANICS’ WITH ALL THE AVAILABLE RESOURCES IN THE GOALIE TOOLBOX.
PRACTICE 1: Fundamental Spotlight On The 'Foot Spacing' Power Position
WELCOME TO THE FIRST PRACTICE RESOURCE OF YOUR POWER STANCE PLAN!!!
Today’s learning library video is going to spotlight how the default ‘Foot Spacing’ position of your Standing High Crouch Stance will provide the strong and stable standing base of your Power Stance position.
The work you are putting in right now with this practice resource, will make you smarter and your practice habits a little stronger.
PRACTICE OVERVIEW
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 10 minutes, 51 seconds
Each Workshop Duration: Alignment Highlight sections > 2 – 3 minutes; Workshop Exercises > 4 –5 minutes (Total Per Section > 6 – 8 minutes)
Estimated Practice Time: 18 – 24 minutes (For Full Session)
Practice Sessions: 1 full session or 3 separate sessions
Practice Level: Foundational
PRACTICE ADVISE
You don’t have to complete all three workshop exercises in one practice session.
If you are a younger goalie or if this is your first time thru a Skill Learning video, don’t be afraid to break up the alignment highlights into 3 parts by using the end of each workshop exercise as a separate practice session and progressively practice with the remaining workshops on the following days.
PRACTICE TIP
If you haven’t watched the ‘The Skill Drill Library Will Make You A Smarter Goalie’ video preview, I would highly recommend that you do to better understand this learning resource.
‘Today should provide you with an improvement challenge. Be grateful for it.’
PRACTICE 2: Prepare To Practice Finding Your 'Foot Spacing' Power Position
IT LOOKS LIKE YOU ARE BACK AND YOU WANT TO BECOME A SMARTER GOALIE!!!
Today’s practice will focus on how to FIND the Foot Spacing distance of your Power Stance.
The first video will concentrate on understanding the correct distance of your ‘Slightly Past Shoulder Width’ foot spacing followed by having you calculate your unique Foot Spacing and then making your Foot Spacing tool.
The second video is an insight into how to consistently find your ‘Slightly Past Shoulder Width’ foot spacing, followed by mentally practicing the drill with visualization.
IMPORTANT: For the younger goalies who are continually growing, you will have to remeasure and make new spacing tools every 2-3 months
PRACTICE OVERVIEW
Video #1
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 5 minutes; 12 seconds
Skill Drill Insight Duration: 7 – 10 minute to understand the Power Stance Activation Key and how calculate your personal foot spacing distance; 15 – 20 minute to calculate your personal foot spacing distance and make your Foot Spacing tool
Estimated Practice Duration: 22 – 25 minutes
Practice Level: Foundational
Video #2
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 9 minutes; 27 seconds
Skill Drill Insight Duration: 10 – 15 minute is to recognize the impact of this Activation Key when setting up the Power Stance and understanding how to execute the skill drill; 10 – 15 minutes to mentally practice the drill with visualization.
Estimated Practice Duration: 20 – 30 minutes
Practice Level: Foundational
PRACTICE TIP
If you haven’t watched the ‘How Skill Drill Insight Videos Will Make You Better Prepared To Practice’ video preview, I would highly recommend that you do to better understand these videos will make you better prepared to execute your Feedback Exercises.
‘Getting better means learning as much as you can about your position, so you can become a smarter goalie and be more prepared with the knowledge to practice smarter.’
PRACTICE 3: Technical Spotlight On The 'Straight Diagonal Lines' Power Position
I JUST LOVE YOUR GRIT!!!
It’s great to see the practice persistence you bring to reach your goal of learning about your position.
Today’s learning library video is going to spotlight how the technical elements of the ‘Straight Diagonal Lines’ are essential to bringing stability to the legs of the Standing Base, and will provide an ‘under the equipment’ view so you can visualize how the correct alignment will provide the strength needed to explosively accelerate from your
PRACTICE OVERVIEW
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 6 minutes; 44 seconds
Each Workshop Duration: Alignment Highlight sections > 4 – 5 minutes; Workshop Exercises > 6 – 8 minutes (Total Per Section > 10 – 12 minutes)
Estimated Practice Time: 30 – 40 minutes (For Full Session)
Practice Sessions: 1 full session or 3 separate sessions
Practice Level: Foundational
PRACTICE ADVISE
You don’t have to complete all three workshop exercises on the same practice day.
If you are a younger goalie or if this is your first time thru this workshop, don’t be afraid to break up the alignment highlights into 3 parts by using the end of each workshop exercise as a separate practice day.
PRACTICE TIP
If you haven’t watched the ‘The Skill Drill Library Will Make You A Smarter Goalie’ video preview, I would highly recommend that you do to better understand this learning resource.
‘Success isn’t without obstacles. No matter whether you win or fail, you always learn.’
PRACTICE 4: Prepare To Practice Finding Your 'Hip Hinge' Power Position
GREAT TO HAVE YOU BACK!!!
Be proud of yourself because you are showing the commitment and determination to get better.
Today you will prepare to practice the skill keys by learning how to execute the ‘3 Points Contact’ method while concentrating on ‘Hip Hinging’ into your Power Stance position.
PRACTICE OVERVIEW:
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 9 minutes; 5 seconds
Skill Drill Insight Duration: 10 – 15 minute is to recognize the impact of this Activation Key when setting up the Power Stance and understanding how to execute the skill drill; 10 – 15 minutes to mentally practice the drill with visualization.
Estimated Practice Duration: 20 – 30 minutes
Practice Level: Foundational
PRACTICE TIP:
You will ONLY watch and learn from the video in order to prepare your mind to better execute the exercise with attention to the skill keys during the Feedback Exercises in Practice 5 of the plan.
‘The little decisions to practice a little more, takes you one step closer to making you better.’
PRACTICE 5: Practice, Record & Assess Finding Your 'Foot Spacing' & ‘Hip Hinge’ Power Position
WHAT AN EFFORT!!!
Halfway point reached. You have done the workshops, you have prepared to practice the skill keys, and now you will be able to apply your newfound knowledge to practice, record and assess the skill keys of your Power Stance position with these feedback exercises.
Your preparation has made you a smarter goalie and will help you practice with more focus and awareness while executing each repetition in these exercises.
PRACTICE OVERVIEW
Video #1
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 5 minutes; 4 seconds
Each Exercise Stage Duration: 5 – 7 minutes to carefully watch the video several times to see how the drill is performed; 10 – 15 minutes to execute the isolated ‘skill keys’ as you record the drill shown in the video; 10 – 15 minutes to assess your recorded practice.
Estimated Practice Time: 25 – 37 minutes (For Full Session)
Practice Sessions: 1 full session or 2 separate sessions
Practice Level: Foundational
Video #2
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 5 minutes; 29 seconds
Each Exercise Stage Duration: 5 – 7 minutes to carefully watch the video several times to see how the drill is performed; 10 – 15 minutes to execute the isolated ‘skill keys’ as you record the drill shown in the video; 10 – 15 minutes to assess your recorded practice.
Estimated Practice Time: 25 – 37 minutes (For Full Session)
Practice Sessions: 1 full session or 2 separate sessions
Practice Level: Foundational
PRACTICE ADVISE
You DON’T have to complete the ‘practice/record’ and ‘assess’ parts of the exercise on the same practice session.
You DON’T have to do both Feedback Exercises on the same practice session.
If you are a younger goalie or if this is your first time thru these Feedback Exercises, don’t be afraid to break up the practice stages into 2 parts by doing the ‘practice/record’ at one session and then doing the ‘assess’ stage as a separate practice session on another day.
PRACTICE TIP
If you haven’t watched the ‘How Feedback Exercises will Bring Deliberate Focus And Awareness To Your Exercises’ video preview, I would highly recommend that you do so to get a better understanding of how to do the Feedback Exercises.
‘There is no finish line when it comes to making yourself better. No matter what happens today, you got your practice in, and no one can take that away from you’
PRACTICE 6: Technical Spotlight On The 'Coiled Legs' Power Position
Are you ready for this skill learning video?
Today’s practice is going to spotlight how the activation of the ‘Coiled Legs’ is essential to provide the aggressive balance to your power stance position so that you can transition with explosive acceleration.
This workshop video will provide an ‘under the equipment’ view so you can visualize how the correct balance point will provide a forward alignment with the torso weight shifted slightly over the balls of the feet.
PRACTICE OVERVIEW
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 10 minutes; 51 seconds
Each Workshop Duration: Alignment Highlight sections > 4 – 5 minutes; Workshop Exercises > 6 – 8 minutes (Total Per Section > 10 – 12 minutes)
Estimated Practice Time: 30 – 40 minutes (For Full Session)
Practice Sessions: 1 full session or 3 separate sessions
Practice Level: Foundational
PRACTICE ADVISE
You don’t have to complete all three workshop exercises on the same practice day.
If you are a younger goalie or if this is your first time thru this workshop, don’t be afraid to break up the alignment highlights into 3 parts by using the end of each workshop exercise as a separate practice day.
PRACTICE TIP
If you haven’t watched the ‘The Skill Drill Library Will Make You A Smarter Goalie’ video preview, I would highly recommend that you do to better understand this learning resource.
I know you’re ready!!! And ready means go, so press start and let’s step into this ‘Coiled Legs’ technical instruction workshop.
PRACTICE 7: Prepare To Practice Finding Your 'Coiled Legs' Power Position
HERE YOU ARE!!!
You are right back into your practice space and that tells me that you made the choice to take another small step to getting a little better.
Today you will prepare to practice the skill keys by learning how to find the ‘Coiled Leg’ alignment lines while physically engaging the quadriceps, hamstrings and calves that trigger the activation needed to bring more balance, stability, and reaction ready execution into your Power Stance position.
PRACTICE OVERVIEW:
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 9 minutes; 29 seconds
Skill Drill Insight Duration: 10 – 15 minute is to recognize the impact of this Activation Key when setting up the Power Stance and understanding how to execute the skill drill; 10 – 15 minutes to mentally practice the drill with visualization.
Estimated Practice Duration: 20 – 30 minutes
Practice Level: Foundational
PRACTICE TIP:
You will ONLY watch and learn from the video in order to prepare your mind to better execute the exercise with attention to the skill keys during the Feedback Exercises in Practice 10 of the plan.
‘Your friends are dreaming about getting better, but you showed up and doing the work to become a smarter goalie and ready to practice’.
PRACTICE 8: Fundamental Spotlight On The 'Stable Shoulders' Power Position
YOU”RE BACK AND READY TO PAY THE PRICE OF ADMISSION!!!
Today’s learning library video will focus on the function of Stable Shoulders during the Upper Body Rotation and will explain how this fundamental activation provides stability and softness when rotating the arms, shoulders, and head towards the shooting lane
This video will also describe how the importance of maintaining ‘Stable Shoulders’ provides the steady control of the upper body as you track the pass and transition to its destination.
PRACTICE OVERVIEW
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 11 minutes, 31 seconds
Each Workshop Duration: Alignment Highlight sections > 2 – 3 minutes; Workshop Exercises > 4 –5 minutes (Total Per Section > 6 – 8 minutes)
Estimated Practice Time: 18 – 24 minutes (For Full Session)
Practice Sessions: 1 full session or 3 separate sessions
Practice Level: Foundational
PRACTICE ADVISE
You don’t have to complete all three workshop exercises in one practice session.
If you are a younger goalie or if this is your first time thru a Skill Learning video, don’t be afraid to break up the alignment highlights into 3 parts by using the end of each workshop exercise as a separate practice session and progressively practice with the remaining workshops on the following days.
PRACTICE TIP
If you haven’t watched the ‘The Skill Drill Library Will Make You A Smarter Goalie’ video preview, I would highly recommend that you do to better understand this learning resource.
So, let’s get this practice started and learn how a strong Power Stance position will support controlled movement.
PRACTICE 9: Prepare To Practice Finding Your 'Loaded Hands' Power Position
YOU ARE IN THE HOME STRETCH!!!
Be proud of yourself, you can see the finish line of this 10 Day Power Stance Plan
Today you will prepare to practice the skill keys by learning how to locate your ‘Loaded Hands’ when setting up your Power Stance position.
PRACTICE OVERVIEW:
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 11 minutes; 36 seconds
Skill Drill Insight Duration: 12 – 18 minute is to recognize the impact of this Activation Key when setting up the Power Stance and understanding how to execute the skill drill; 10 – 15 minutes to mentally practice the drill with visualization.
Estimated Practice Duration: 22 – 33 minutes
Practice Level: Foundational
PRACTICE TIP:
You will ONLY watch and learn from the video in order to prepare your mind to better execute the exercise with attention to the skill keys during the Feedback Exercises in Practice 10 of the plan.
‘Taking action isn’t a sometimes thing. It’s an all or nothing thing.’
PRACTICE 10: Practice, Record & Assess Finding Your 'Coiled legs' & ‘Loaded Hands’ Power Position
AMAZING EFFORT!!!
Congratulations you’ve reached the final day of 10 Day Power Stance Plan!
You have done the workshops, you have prepared to practice the skill keys, and now you will be able to apply your newfound knowledge to practice, record and assess the skill keys of your Power Stance position with these feedback exercises.
Your preparation has made you a smarter goalie and will help you practice with more focus and awareness while executing each repetition in these exercises.
PRACTICE OVERVIEW
Video #1
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 3 minutes; 7 seconds
Each Exercise Stage Duration: 5 – 7 minutes to carefully watch the video several times to see how the drill is performed; 10 – 15 minutes to execute the isolated ‘skill keys’ as you record the drill shown in the video; 10 – 15 minutes to assess your recorded practice.
Estimated Practice Time: 25 – 37 minutes (For Full Session)
Practice Sessions: 1 full session or 2 separate sessions
Practice Level: Foundational
Video #2
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 7 minutes; 28 seconds
Each Exercise Stage Duration: 8 – 10 minutes to carefully watch the video several times to see how the drill is performed; 10 – 15 minutes to execute the isolated ‘skill keys’ as you record the drill shown in the video; 10 – 15 minutes to assess your recorded practice.
Estimated Practice Time: 28 – 40 minutes (For Full Session)
Practice Sessions: 1 full session or 2 separate sessions
Practice Level: Foundational
PRACTICE ADVISE
You DON’T have to complete the ‘practice/record’ and ‘assess’ parts of the exercise on the same practice session.
You DON’T have to do both Feedback Exercises on the same practice session.
If you are a younger goalie or if this is your first time thru these Feedback Exercises, don’t be afraid to break up the practice stages into 2 parts by doing the ‘practice/record’ at one session and then doing the ‘assess’ stage as a separate practice session on another day.
PRACTICE TIP
If you haven’t watched the ‘How Feedback Exercises will Bring Deliberate Focus And Awareness To Your Exercises’ video preview, I would highly recommend that you do so to get a better understanding of how to do the Feedback Exercises.
Keep up the great effort. You are going to crush this practice.
‘We all make mistakes and fail. Getting up and trying again is how we get better and grow’