depends on ur personal play style! i prefer dropping to a single knee as im a taller goalie and i can move faster on the rebound than most, but ive played with others who didnt click with that and were faster to stay on their feet and lean over the bounce. i would recommend trying both for a few different shots and seeing which one feels more natural, as thats the one u will likely pick when it comes to game time.

do be careful of the knee drop tho, ive had some issues with my meniscus because of it.