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‘Push Leg Recovery with Torso Tilt’ Isolation Drill

PRACTICE OVERVIEW

Series: Down Low Transitions
Technical Skill: Single Leg Recovery Technique

The Push Leg Recovery with Torso Tilt Isolation Drill helps goalies connect proper push-leg mechanics with controlled torso movement. This isolation work strengthens balance, alignment, and muscle activation so transitions become more stable, efficient, and repeatable in game situations.

Practice Overview

This drill isolates the recovery phase so goalies can focus on slow, controlled movement patterns. The goal is to recover with the correct leg, maintain a strong torso tilt, and keep the head-shoulder-hip alignment stacked through the transition. Start with deliberate reps, then gradually increase tempo as mechanics improve.

Drill Instructions

  1. Begin in a controlled stance or butterfly position while holding the stability stick in front.
  2. Recover with the opposite leg of the direction you’re transitioning toward.
  3. As you rise, tilt the torso slightly forward—keeping weight centered over the recovery foot.
  4. Maintain stacked alignment: head, shoulders, and hips moving together.
  5. Keep the stability stick steady in front of you to prevent the hands from drifting.
  6. Pause briefly at the top of each recovery to confirm balance before repeating.
  7. Complete multiple controlled reps on each side.

Equipment

  • Stability Stick: Held in front of the body with hands set slightly wider than shoulder-width—similar to holding a basket. The stick helps stabilize the arms, maintain loaded hand position, and reinforce proper torso alignment throughout the movement.

Coaching Tips

  • Drive through full extension of the push leg while keeping the torso level.
  • Engage the core to stabilize the torso tilt and prevent wobble.
  • Use the stability stick to reinforce active, loaded hands.
  • Move smoothly—connect each phase rather than rushing through it.

Common Mistakes to Watch For

  • Recovering with the same-side leg, slowing transition efficiency.
  • Allowing the knee to collapse inward, weakening stability.
  • Rising up through the push, breaking the balance line.
  • Over-rotating the torso, pulling the upper body off center.
  • Letting the hands drift or drop—losing upper-body structure.

Coaching Feedback Cues

  • “Opposite leg leads the transition.”
  • “Press—then push.”
  • “Stay stacked.”
  • “Strong core, quiet torso.”
  • “Hands loaded—keep the stick steady.”

BENEFITS OF ISOLATION DRILL VIDEOS

Decrease Being Overwhelmed: Complex skills can be overwhelming to learn or refine all at once. Breaking them down into smaller segments makes the practice process more manageable and less intimidating. This incremental practice approach allows for steady progress and prevents frustration.

Isolating a skill segment involves breaking down a complex skill into smaller, more manageable components. This approach is extremely beneficial when working on technical skills. Here’s how isolating a skill segment can help improve technical movement.
Overall, isolating skill segments is a valuable strategy for improving technical movement by providing focus, targeting weaknesses, enhancing muscle memory, reducing overwhelm, facilitating feedback, preventing injury, and customizing training programs to individual needs.

 

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