When performing multiple repetitions of the GOAT drill, you can add instability and cognitive challenge by incorporating a water bag into selected reps.
Option 1: Water Bag Integration
During one of the repetitions if doing multiple Reps of the goat drill, hold a water bag either on your shoulders or in front of your body while completing the GOAT drill.
Perform all the motor tasks of the drill as usual, with the added instability of the shifting water.
Only one repetition with the water bag is typically sufficient to activate the stability systems.
Option 2: Combined Cognitive and Physical Challenge
For a single repetition of the GOAT drill on dry land, Such as the game day :
Hold the water bag while simultaneously counting backward from 100 by 3s .(while Holding Small ball in had.
Continue until you reach 50, then drop the water bag.
After dropping the ball, move it around your waist while completing the remainder of the drill, continuing the math sequence down to zero.
This combination of instability (water bag), motor coordination (ball handling), and cognitive load (mathematical countdown) provides a powerful stimulus. It activates both the spiral sling and lateral sling systems, reinforcing stability for high-performance outputs in sport.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
Lesson 31:
10.7 Integrating the Water Bag into the GOAT Performance Drill
32
33
34
35
The Non-Contact ACL Solution: Discover the cause, test precisely, and prevent effectively. Learn cutting-edge methods to diagnose and correct non-contact ACL risks, empowering athletes to stay strong, safe, and high-performing.
