The Ultimate Goalie Drill Megathread!

[stinisonfire]

Alright all you fellow crazy shot-blocking folk, I've decided to throw out a complilation of goalie drills I've learned over the past couple years. Feel free to add on, and I'll edit the original post.


This Works -
MM - Muscle Memory
HE - Hand-Eye
P - Positioning
StkS - Stick Skills

7 Spots - I'll mention this a few times. This means stick-side high, off-stick high, SS (stick-side) hip, O-SS (off-stick side) hip, SS low, O-SS low, and between the legs (5-hole)

By yourself drills

[Juggle]] HE
======
Learn to juggle. This increases hand-eye coordination a ton. Start off slowly with two balls in one hand, and then work to 3 with two hands. I suggest something small, but with a good weight to it.


[Jump Rope]] MM
=========
Self explanitory. The reasoning behind this is to get used to staying on the balls of your feet, build up your calves and quickness stepping to the ball.


[Stance Work]] MM , P
===========
Guys, I'm not kidding you: this works. When I was a freshman wrestler on the Varsity lineup, one of the big things I needed to work on was my stand-up game and staying in my stance. For many people, a normal wrestling stance is the same as a goalie's ready position: On the balls of your toes, knees slightly bent, back straight but at an angle, and hands out in front of you. When you're watching TV at night, like I know many people including myself do, don't sit on the couch, but get up and in your stance to watch TV. This does what is called 'Muscle Memory'. You don't have to watch an entire hour's worth of TV to do it right, but your body will start to get used to that position for long periods of time, which will be great come game time.


[Crease Work]] MM , P
===========
I covered this pretty extensively in a sticky. The link is here (http://www.lacrosseforums.com/showthread.php?t=40475). I suggest doing this a few times at practice before you step in to make sure you are comfortable w/ your arc.


[Walk The Line]] MM , P, StkS
============
Make sure you have your stick (you can also go full gear, but you don't need to) and a line of some sort to walk down. You could even lay down a rope if you'd like. Take a 45* step and react to a shot that's coming stick side high. Make sure your step is how it should be - no straight forward step and no side-to-side step. You should actually step over the line when you do this and wind up in a position like you made the save. Step back over the line and do it again. Do a line for each of the 7 spots, or two or three. However many you want.


[Wall Ball]] MM , HE, StkS
========
I am now a big fan of wall ball. Since I switched to shorty in the fall I'm usually trying to spend anywhere from 15 mins to an hour on the wall a day. Try this little set-up for goalie. Oh, and never let anyone tell you you don't need a left hand to play goalie. It can get you out of some tight spots if you get ridden hard by a pesky attackman. Even if it only happens a few times in your career, IT STILL HAPPENS. Plus, coaches love to see a kid who puts extra effort into their weaknesses. You can throw in a tennis ball to play with. This will work on getting soft hands as well.
++
Directly overhand - 2x as many tosses w/ your off-hand
3/4 overhand - 2x as many tosses w/ your off-hand
Sidearm - equal amount, work to get comfy going sidearm w/ your off
On the run - Run to your right and hit a spot on the wall. Catch it, tuck it and switch hands. Toss w/ your off-hand and do the same. This provides a game-like situation of having to throw on the run.


[Soft Hands]] MM , StkS
==========
A little well-known trick of the trade to develop soft hands is to tighten your bottom string (at the throat) to take a few shots with. Gently knot it up if you have to, but make sure that your pocket is shallow. A shallow pocket will force you to add some "give" when you make a save. After you've taken a dozen or so shots, put your bottom string back the way it was and you should notice the difference.


That's all the solo ones I have for now, feel free to add.

[stinisonfire]

With a buddy / partner

[Basketball Toss]] MM , HE
=============
Pretty simple, this works on getting your hands to the target. Stand about 4-5 feet from each other and have your partner chest-pass the basketball to you in the 7 spots, while making sure you are in your stance. Step to the ball, hands out and grab the basketball w/ both hands. The object is to catch the ball with both hands WHILE stepping to the ball, not having your body follow your hands. This works on getting to the ball with your hands and feet moving together at the same time, which helps you make the save faster. Return to your ready stance and take about 5-6 passes in each of the 7 spots.

[One-Handed Ball Toss]] MM , HE
==================
Pretty much the same concept of the basketball toss, this is another way to get your hands faster and your body to the ball. Take your top hand you'd play with (right for rightys, left for leftys) out in front of you and put your other hand behind your back. Do the same thing as the basketball drill (toss to the 7 spots), but only grab the ball with one hand and make sure you're stepping with that 45* angle.

A variation to this is take a few balls that are either numbered, lettered, or colored. Turn your back to your partner and have him toss one at you. While you're turning, the ball should be in the air. You say the letter / number / color before you catch it. Don't worry so much about positioning, just see the ball, call out and grab it.

[Mystery Shot]] HE, StkS
============
Anyone who went to PEAK Goalie camp in Springfield did this with me. Find a wall (side of a gym, inside a gym, wherever you can use) and put a goal about 6-10 feet from it (make it a challenge), facing the wall. It should be like, |wall| Goalie >cage. Turn and face the wall while your partner is shooting at the wall. DO NOT look back, and make sure you are looking straight ahead. This develops fast reaction time and the vision to see the ball from close range. Shots should not be rocketed (though they can be sped up once you get comfortable). THE GOAL OF THIS DRILL IS NOT TO MAKE SAVES. So many young goalies get frustrated when they don't make the save. THE GOAL IS TO SEE THE BALL AND STEP TO IT. Decrease the distance between the goal and wall and increase the shot speed once you get the hang of this. Make sure the shooter is changing location (ball coming from the left / right) and shot location (learn to hit the sides, corners, bounce, etc).


[Angle Play]] MM , HE, P, StkS
==========
Get a goal, and about 16 yards of rope. Tie one side to the bottom of the front post, and the other to the other post. The shooter will pull the rope until it looks like a giant V in front of you. This is basically like the Angles Play drill. This will give the shooter a cone of what is availible. Pick up and move the tip of the cone from place to place and you will actually see what boundaries the ball has to make it in the goal. If this is confusing, just look at the Angles Play thread I made and it will make sense. Once you get this down, you will "see" the cone while you're playing and be able to play the angle in a game. IMO I think this is one of the most valuable drills to do.


================
Alright, it's about midnight and I am drained. I'm sure I'll think of a few more tomorrow or the days to come. If you want to add any, feel free and I'll put them in the posts w/ your name and everything.

**Also, keep in mind that these are all meant to be done with your free time with maybe one other person. Please don't submit practice-type drills. I know there's one that involves turning around, seeing a number then passing to someone, but I think that's more of a practice-situation drill.

[sirfartsalot295]

With a buddy / partner

[One-Handed Stick Toss]] MM , HE
=====================

Take a short stick, and have a buddy stand about three yards away from you and the goal. Get in your stance and hands how you would normally have them, then put your bottom hand behind your back. Have your buddy lightly toss them to the 7 spots (about 5-7 time in each spot). After you are done with that then put both hands on the stick, but this time take your top hand off and put it behind your back. Do the same thing as above. When doing this drill make sure you step to the ball and keep your hands out away from your body. This drill sounds really pointless but it really helps.

To step it up a notch use a weighted stick, goalie or shortie.

[aisixers376]

i learned 2 things that i do to practice that help me with my reflexes and strength in my wrist

With a partner:

A Similarity of wall ball: the goalie stands with his back turned to the wall
ur partner should stand maybe 15 ft or so away from the wall while the goalie is maybe 10 ft
ur parter will take a shot/pass against the wall
when u see that ur parter has shot the ball against the wall u turn and face the wall
u will have to try and save the shot from ur partner by reacting quickly
this will help ur reflexes
u can move closer to the wall to make it harder

Alone:

This next one is pretty simple and not that difficult
all u need is ur goalie stick
u will extend out ur arm to form a 90 degree angle with ur chest
u will then simply rotate ur wrist with the stick in ur hand clockwise 15 times (or more) and then do the same counter clockwise
if u would like u can try going up and down
doing this drill everyday strengthens ur wrists and arms

[BPortLax9]

You will need:
2 short sticks or tape
gloves(optional)
a buddy
1 ball

Place the two shorts sticks or tape 4 yards apart. Your friend will have the ball. You start at which ever side pleases you. You shuffle side to side while your friend rolls the ball on the ground softly on the opposite side of where you are. You have to cross the line and then go back and pick up the ball with your hands and toss it back to your friend. You have to go past the tape or sticks everytime. This drill will get very tiring, 30 seconds would be a good amount of time and then take a break. Repeat as steps above.

[RvRhsgoalie]

nicce im going to try this drill

[Y28-Y28]

just pointing this out a goalie should always step towards the ball and never shuffle to the side.

[ohioterp]

MAGIC SQUARE

i learned this one at the goalie school

you take two sticks and make a + with the sicks and you start from the back left square and jump to the front right then back to the back right then up to the front left then back to the back left and do this for a 1 min and your step will improve ten fold

[ohioterp]

MAGIC SQUARE

i learned this one at the goalie school

you take two sticks and make a + with the sicks and you start from the back left square and jump to the front right then back to the back right then up to the front left then back to the back left and do this for a 1 min and your step will improve ten fold

[warfelg]

I've been helping goalies on my team for 3 years, and the last 2 years I've been blessed with 2 increadible guys in the cage with no fear. This year I got three guys, 2 7th graders and an 8th grader new to goalie and I have the same problem...They hug the left post and are a little timid to put their bodies behind the ball and get hit by it. They are great when I warm them up but in live action all these traits come out...anybody know and drills/tips i can pass on?

[okemosLAX]

what do goalies need(eq wise)

[Goalie4Girls]

Depends.
Your prob a guy. so you would use:

Helmet
Gloves
Cup
Chest protecter
Arm/elbow protecters
Neck protecter
Stick
Mouth guard
Goalie pants (IDK???)

Girls need

Helmet
Gloves
Shin guards
stick
goalie pants
neck guard
mouth guard
chest protecter

:D

[laxmiddie11]

what do goalies need(eq wise)
You need:
Helmet
Throat Guard
Chest Protector
Gloves
Stick
Cup

Optional:
Shin Guards
Goalie Pants

[WKLAX]

HE

im not a goalie but found something the might work...
Find a set of cement steps, then just throw the bal (at a good speed) at the steps, then the ball will come flying back at a random direction... it is a pretty good dril

[jtanenbaum]

i dont know if anyone has heard of this drill but i think i remember hearing about it on a forum and i have a simple question about this drill

"What you need:
9 pieces of paper with a number 1-9 on each one.
A friend
A wall around your height (must be atleast your height
The numbers should be aranged like this:
123
456
789

What you do- Face the wall in an athletic stance, have your friend yell out each number like it were a shot, then step to it like it were a shot, and hit the number with your hand.

Why you should do this- It will increase your hand-eye coordination (sp)."

is it suppose to be like number 1 is top left 2 top middle 3 top right 4hip left 5 middle hip ect

anyone know????

[stinisonfire]

baum, that sounds like a good idea. Set up the numbers anyway you want. If you keep the numbers the same, you'll subconsciously cheat by knowing already where the numbers are.

[sjrminilax03]

Question: Is it required for goalies to wear elbows? I'm literally just starting tomorrow so I have to really work. Though I have been practicing for around a month....

[stinisonfire]

wrong thread, but no.. you don't have to.

[creeklax]

i think some of this stuff i stumbled upon would be great for goalies in developing quick hands. check out the video.

http://media.howstuffworks.com/totalvid/video/quickness-workout-766.htm?article=5471

[ehsgoalie]

Speed Jump Roping: Works nural nerves (can't spell it) in your legs which increase you reflexes and stepping

Bicep Curls- Not the basic kind but do 3 sets of about 30seconds doing it as fast as you can. This also works your nural nerves in your arms increasing you reflexes in your arms and the muscle endurantion in your arms so your last pass in the game is as fast and as hard as your first.

Ping-Pong with wrist wieghts- Try going both left and right increaseing your hand eye cordination greatly.

[fromthesideline]

i think some of this stuff i stumbled upon would be great for goalies in developing quick hands. check out the video.

http://media.howstuffworks.com/totalvid/video/quickness-workout-766.htm?article=5471

The older guy would be one helluva fly swatter - quick hands!!!

[InsaneGoalie55]

My older bro is the goalie for VMI...Sean McCoy and he taught me some things over the summer...

1st:Switch

have a friend shoot on you at a slower rate than normal....instead of saving it with ur head turn ur stick around and try to save the ball with ur shaft.

This will help on watching the ball and gettin to the ball whether it's off stick high or low.

2nd:Short Stick Goalie

Play goalie with a short stick...even if he doesn't shoot as fast as normally this will help you not depend on your head and step to the ball.

[EricL]

Another drill I found pretty effective for me that helps with my step is just simply standing in front the goal with gloves and have a partner shoot/throw a ball at a specific area and you catch it with a step. You throw the ball back and repeat. This should in a fast motion, almost looks like your doing some aerobics in a excecise video with the repetition.

[brickwall1000]

RIP-O-RAMA

Improves Reaction-hand-Eye-Coordination-And teaches you to hold the pipe better-

Grab a friend and a bunch of tennis balls-
Work from each pipe say 25 on each side-
Get your friend to rip them at you from GLE while your holding the pipe-
You have to follow it- stay on the pipe-Keep your hands up and just react-
Your friend should be shooting or throwing them pretty fast from a short distance one after the other- so you just stay set and save the ball and wait for the next one-

[laxgolie487]

a drill i do is i face the back of the goal get on one knee or both and i have to get up and turn around in 3 seconds and react and we take a barell put my bag (attackmen on the crease) on it and my coach shoots around it so that i have to look around it to see the shot coming


improves reaction time

[g04L13 iNSANiTY]

What I do is play ping pong while on a balance board
The balance board makes you simulate the stance you would be in to make a save and the ping pong works on your hand-eye coordination and reflexes

[Gardinerkeepa00]

Over the shoulder
Have a friend stand behind you, with two tennis balls. You stand just in front of your friend. Stand in your proper stance and look straight ahead. Your friend will then toss a tennis ball over either shoulder, soying either "left" or "right" depending. You have to snatch the ball out of the air. Harder then it sound, but really works on reaction time and hand eye. Also help perifrial vision. Once you get one ball down try catching multiple balls in a row.

[laxgoalie2012]

So i'm a 8th grader but last year during terneys i played up on JV like 3 times. And it always seemed like i wasn't fast anough or something... coaches seemed to think that i was fine but it bothered me...so everyday i would come home and have my brother wipe lax balls at me (no mercy!):dummy: and that never really seemed to help lol but these are workin! thanks! now when i play up i can beat wg till theyre crying! lol

[btgoalie]

have you heard of the goalie leash i went to theohio state lax camp and i dont remember how to make it but i wanna figure out

[3wayplaya]

this one may sound stupid but its how i got all of my goalie skills

Have a friend play attack (if you can get two friends)
have them continually shoot at you for at least one hour *NOTE: this requires at least 10 balls to do*
hold your stick as if your going for ground balls the entire time, youll have bruises, but your blocking skills will be AMAZING

or just have a d-pole play long toss with you while your in the cage, this helps your long toss and clearing skills.

btw i need to know who makes the best mesh for goalie heads(i know wrong board but i have to go to work in 10 mins)

[HovalLaxer]

Yo here's one I'm not sure if somebody has said this already or not but: You can play wall ball with gravel in between you and the wall and then as the ball is coming back to you it will bounce up at a weird angle

['GateLax3969]

Great Pre-game warmup:

After you have gone your traditional warm-up and just before the game is about to start, line up 15-20 balls about 15 feet away from the net. Have a buddy take shot after shot, rapid fire in random spots. If you miss one shoot again in the same spot. Once all of the balls are shot you can take it again. It is really tiring so dont over do it but it is a great way to get ready and get your muscles warm, and it stimulates your reactions. Any comments reply... or if anyone else has anything...

[MadLacrosse9]

Whack-a-Mole. It helps with reaction time and hand-eye coordination. JK IDK but I do the wall drill and it helps a lot. Just have your brahs take some shots on u at a fast pace. Let them have a rip sesh on you. Work on the mental part too. Move and get your body behind the shot, you have pads so use them.

[thedealbreaker]

:wow: anyone have a really simple drill I could use in a small backyard space?

[hillsgoalie39]

Somebody asked about the leash drill. Our coach shoots on us for this drill while we have a lanyard chained to our helmet and tied to the shaft of the stick.

[Bobby001]

i get a short stick or a shaft depending on how i feel and its filled with concrete and i have a friend coem within 10 yards and just rip shots first with a tennis ball to work on getting in front of the ball then i use a short stick and he does basicly the same drill only with a real ball and i use a shortstick

[laxabunga11]

there was one that my coach made me do this season & I suppose it helped a little.
It's for low shots.

Go up to a wall about 4-5 ft away.
Have a ball in you stick, then get into you stance.
Roll the ball to the wall, & keep bouncing it back and forth while keeping your eye on the ball.


Then for your stick positioning.

Give each of the six positions a number.
I use:
offside high is 1, strong side high is 2, offside hip 2, strong side hip 4, offside low is 5, strong side low 6.

Have someone call out numbers & you have to get your stick to that position.
Or you can walk the length of the field, or however long you want, and just keep doing each postion.


Then he had some weird one for making sure you were moving and not just moving your stick to the ball.

You need a stick with an unstrung head attached.
I recommend using tennis balls because that's what he used with me.

Just have it like a regular shooting warm up.
Have a shooter take a shot on the goalie.
When the keep goes to "save" it, the ball should hit a part of her/his body.
If it doesn't and just goes throught he stick, then you know that they're not moving their body like they should be.


Then there's one for HE I guess.

You need those little <a href="http://www.onlinesports.com/images/oly-ga080p-3.jpg">velcro catch paddles</a>.
Have a shooter take shots with tennis balls.
The goalie needs to try to block the shots with the paddle thing.


I also used a version of the Mystery Shot, but a bit different.

[Cornell2]

I know of a couple good drills that will help you with Hand eye coordination.

Both of them require a wall.

First- Get about 3-4 feet from a wall. Stand in your goalie stance with a stick and gloves. Have someone stand behind you throw a lacrosse ball at the wall and you save it. When you do this make sure you are stepping into the ball and not just using your stick.

Second- This drill requires you to be able to juggle. Stand about 2 feet from a wall with three tennis balls. Act like you are going to juggle but instead of throwing the balls in the air throw them against the wall.

[OakRidgeGoalie]

I've been helping goalies on my team for 3 years, and the last 2 years I've been blessed with 2 increadible guys in the cage with no fear. This year I got three guys, 2 7th graders and an 8th grader new to goalie and I have the same problem...They hug the left post and are a little timid to put their bodies behind the ball and get hit by it. They are great when I warm them up but in live action all these traits come out...anybody know and drills/tips i can pass on?
one good goalies that are afraid of the ball is this,



get about 5 lacrosse balls and have the goalies with no sticks.


have the goalies stand there and not flinch while you throw lacrosse balls at their helmet. you will no if they turn if the ball does not come back straight. soon they will never turn

[dbowles22]

if u can get a reaction ball it helps a ton. just throw it at the wall and it bounces different ways. helps with staying down on bounce shots.

squats lungs and calf raises help you explode to the ball