PRACTICE YOUR ALIGNMENT LINES PLAN
THE ALIGNMENT LINES OF YOUR POWER STANCE POSITION HAVE TO WORK TOGETHER SO THAT YOU ARE PHYSICALLY PREPARED TO EFFECTIVELY PUT YOUR BODY INTO MOTION WITH BALANCE AND STABILITY
THIS PLAN WILL GUIDE YOU TO PRACTICE SETTING UP THE PRIMARY ALIGNMENT LINES OF YOUR HIGH CROUCH STANCE
PRACTICE 1: Technical Spotlight On The 'Coiled Legs' Alignment Lines
Today’s learning library video is going to look ‘under the equipment’ to technically breakdown the ‘Coiled Legs’ alignment lines of the Power Stance position and challenge you with short workshop exercises to visualize the configuration of coiled legs.
PRACTICE OVERVIEW
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 10 minutes; 2 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.
‘Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it or work around it.’ – Michael Jordan
PRACTICE 2: Prepare To Practice Your 'Foot Spacing' Alignment Lines
Setting up a correct default Foot Spacing distance of the Standing High Crouch Stance is an essential element when locating your feet to initiate a play.
Today you will prepare to practice the skill keys of the drill by ‘learning about’ and ‘mentally practicing’ the drill before you physically execute the exercise.
PRACTICE OVERVIEW:
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 9 minutes; 43 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.
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 3 of the plan.
‘It’s not necessarily the amount of time you spend at practice that counts; it’s what you put into the practice.’ – Eric Lindros
PRACTICE 3: Practice, Record & Assess Your 'Foot Spacing' Alignment Lines
Today you are going to take that new found knowledge from Day 2 and use it to practice, record and assess the ‘Jump Into Foot Spacing’ feedback exercise in order to improve automatically landing your feet at a ‘Slightly Past Shoulder Width’ distance while being additionally challenged to land in an aggressively balanced power stance position with weight forward on the balls of the feet.
PRACTICE OVERVIEW
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 5 minutes; 49 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.
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.
‘Don’t be afraid of failure. This is the only way to succeed’ – LeBron James
PRACTICE 4: Prepare To Practice Your 'Hip Hinge' Alignment Lines
Setting up a neutral pelvis, with an effective ‘Hip Hinge‘, will provide the alignment necessary to align your power stance position and control the core to execute all the technical skills with effective power.
Today you will prepare to practice the skill keys of the drill by ‘learning about’ and ‘mentally practicing’ the drill before you physically execute the exercise.
PRACTICE OVERVIEW:
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 8 minutes; 3 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.
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 highest compliment that you can pay me is to say that I work hard every day, that I never dog it.
– Wayne Gretzky
PRACTICE 5: Practice, Record & Assess Your 'Hip Hinge' Alignment Lines
Today you are going to take that new found knowledge from Day 4 and use it to practice, record and assess the ‘Roll For Level Pelvis’ feedback exercise.
The practice will focus on repeating an up and down motion of your hips while exploring the feeling of adjusting the plane of your hips to consistently land your pelvis in a level alignment.
PRACTICE OVERVIEW
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 8 minutes; 25 seconds
Each Exercise Stage Duration: 9 – 12 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: 29 – 42 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.
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.
‘Take your victories, what they may be cherish them, use them, but don’t settle for them’ – Mia Hamm
PRACTICE 6: Prepare To Practice Your 'Loaded Hands' Alignment Lines
Setting up your ‘Loaded Hands’ at a correct ‘out front’ distance will allow you to move your glove and blocker with efficient range of motion when reacting to the play.
Today you will prepare to practice the skill keys of the drill by ‘learning about’ and ‘mentally practicing’ the drill before you physically execute the exercise.
PRACTICE OVERVIEW:
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 8 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:
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.
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.
‘I don’t run away from challenge because I am afraid. Instead, I run toward it because the only way to escape fear is top trample it beneath your feet.’ – Nadia Comanici
PRACTICE 7: Practice, Record & Assess Your 'Loaded Hands' Alignment Lines
Today you are going to take that new found knowledge from Practice 6 and use it to practice, record and assess the ‘Reach out Front’ feedback exercise.
The practice will focus on establishing the proper placement of your arms at controllable ‘out front’ distance, with gloves spaced slightly outside the edge of the pads.
PRACTICE OVERVIEW
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 6 minutes; 52 seconds
Each Exercise Stage Duration: 7 – 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: 27 – 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.
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.
‘Whether you’re trying to learn in hockey or trying to learn in life, I’ve always tried to be observant and tried to learn more, tried to evolve, whether it’s as a hockey player or as a person. With each year, I try to do that.’ – Sidney Crosby
PRACTICE 8: Prepare To Practice Your 'Straight Diagonal Lines' Alignment Lines
Setting up the straight diagonal lines alignment of your legs needs to be supported by the strong knees activation that will bring power when reacting to any situation.
Today you will prepare to practice the skill keys of the drill by ‘learning about’ and ‘mentally practicing’ the drill before you physically execute the exercise.
PRACTICE OVERVIEW:
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 9 minutes; 33 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.
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 9 of the plan.
‘Practice puts brains in your muscles.’ – Sam Snead
PRACTICE 9: Practice, Record & Assess Your 'Straight Diagonal Lines' Alignment Lines
Congrats… you made it to the final day of the ‘Practice Your Alignment Landmarks’ Plan!
Today you are going to take that new found knowledge from Practice 8 and use it to practice, record and assess the ‘Strong Knees’ feedback exercise.
With the use of a resistance band, the practice will focus repeating a controlled flexed knee movement that starts with legs in straight diagonal lines and move thru an action to an inward flexed knee and back to a strong knee alignment.
PRACTICE OVERVIEW
Series: Standing Transitions
Technical Skill: High Crouch Stance
Video Run Time: 4 minutes; 47 seconds
Each Exercise Stage Duration: 7 – 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: 27 – 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.
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 may people who have more talent than you, but there’s no excuse for anyone to work harder than you.’ – Derek Jeter