Warmup
Every time you train with Virtual Goalie, start with a Warmup course. The data from this
course is not stored. It is intended as a warmup only.
Assessment
The first time you use the system, you must do an Assessment course. This course has two drills, each 100 shots. The first drill has shots going everywhere, with no bounce. The second has shots going everywhere, bouncing. For both, the speed increases incrementally from your baseline minus 5 MPH to your baseline plus 35 MPH. For example, if your baseline is 65 MPH, the speeds will range from 60 to 100 MPH. (You entered your baseline in the Settings in the app.)
The point of this assessment is for you to collect a lot of data about your abilities. It gives you a starting point to compare your progress over time, and provides data that gives you insight into your ability to make saves at different speeds.
Speed Training
We highly suggest you do the Speed Training course three times per week. It is designed to increase your ability to make saves at high speeds. It will take you out of your comfort zone. That’s OK! The course consists of five drills, each of which increases the shot speed incrementally from your baseline minus 5 MPH to your baseline plus 20 MPH.
Tailor Your Training
Beyond these suggestions, tailor your training routine to your needs. If you have trouble with bounce shots, do Bouncer Training. If up close shots freak you out, do the Up Close drill. You can also create your own drills and courses in the app to further customize your training experience.
Have fun!