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REACH OUT FRONT WITH HANDS PLAN

ESTABLISHING UPPER BODY ALIGNMENT WITH HANDS LOADED IN AN OUT FRONT POSITION WILL ALLOW YOU TO BE MORE FUNDAMENTALLY CONSISTENT WHEN REACTING TO SHOTS AND TRANSITIONING IN THE CREASE

DAY 1: Technical Instruction Video

The ‘Elbows Over Knees For Loaded Hands’ technical instruction video will explain the importance of keeping your hands clear of your chest protector so you can freely direct your hands towards the puck’s ‘entry line’ and, to rotate the shoulders and arms, without obstruction, when transition into position. 

DAY 1 COACHING TIP

Many skills consist of small intricate parts that must work in coordination with each other. Understanding how the parts fit together is essential for mastering complex skills towards improving your efficiency.

Make sure you are in a quiet place, free from distractions, when viewing the video.

DAY 2: Isolation Drill

The ‘Reach Out Front’ Isolation Drill is going to challenge you to establish the proper placement of your arms at controllable ‘out front’ distance with gloves spaced slightly outside the edge of the pads. 

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. Complex skills can be overwhelming to learn or refine all at once so this practice will isolate a skill segment and make the practice process more manageable and less intimidating.

    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 ‘Hands Out Front’ Progression Drill video to mentally practice ‘positioning’ and ‘maintaining’ your hands at an ideal ‘out front distance, clear from the ‘side body’ of your torso. 

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

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

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