Well, I am back to the gym after my weekend Mastermind Group meeting in Las Vegas. I am probably the only person who still goes to bed at 8:30pm (okay, I did stay up until 9pm one night). The reason I went to bed so early was two fold – I was trying to stay on eastern time so getting up at 4:30 tomorrow morning would not be quite so difficult and I more importantly, I wanted to make sure I was wide awake for our all day meetings.
As I shared with you a few weeks ago – I have some big business goals and I know they are not going to happen on their own. This made me think of the exercise in commitment we did in the late fall – remember, the one where I asked you to make a commitment to do what it takes to become a better goalie?
So take a look back at that post and then compare where you wanted to be with where you are right now. If you cannot remember where you wanted to be, then that tells me that you did not take the time to write that goal down.
So, just like my business coaches had me do during this weekend’s mastermind meeting, write down:
- Where you are now?
- Where you want to be?
- What you need to do to make that happen?
When we left the meeting we each had 7 tasks that we had to get finished as soon as possible, then we had the first action step for each of those tasks. You can see in the photo how our worksheet was set up.
So, for example – one of my 7 tasks is to hold a teleseminar before the end of the month for you guys. I am not going to tell you the topic yet, but I can tell you that I have already taken the first step to getting a great guest speaker for you all.
So, if you did not write down your goal(s) the last time, please do it now. Then write down the four things (yes, you only need to write down the top 4 things) you need to do between now and play-offs to make that happen. Finally, write down the first action step toward completing those tasks.
For example, let’s say you find that you are giving up more third period goals, so you want to improve your power and stamina so you can maintain your speed throughout the entire game.
Your tasks may be:
- Improve your leg strength
- Spend 10-minutes three times per week doing split squats, glute bridges and squat lateral.
- Work on Speed
- Spend 10-minutes twice per week working on agility drills using some of your goalie specific movement patterns
- Improve endurance
- Add two high intensity interval training workouts per week. You can do these on the ice if you can stay on the ice a few minutes after the end of practice or you can run outdoors (if you are a runner) or you can even just do it by jumping rope in the basement. These workouts will take 15-minutes
- Improve Recovery
- Drink a minimum of 500mls of water or water/sport drink after games or practice. This is above and beyond the fluid you consumed during your game or practice.
One thing you can do to massively improve your chances of success is to make them public. For example I know that when we have our next mastermind meeting in May that I am accountable to my coaches and my group to have these seven steps (at a minimum) completed. So, let me know how you are doing with your goals by posting in the comments below. If you have goals and are ready to take the step to achieving them, then click the “like” button.
I will be contacting the successful applicants of the Elite Goalie Strength and Conditioning program by email today or tomorrow, so stay tuned if you are one of the many applicants.
MM