When you aspire to become a lacrosse goalie, know that it is in fact one of the most difficult positions in the sport. As soon as you decide to go for it, accept the fact that there’s a set of skills and knowledge you need to become successful. You just don’t wake up one day and tell yourself you’re going to be a great goalkeeper.
One of the things that young players must know is that the moment they face the offense of the opposing team, fear suddenly comes in, particularly because of the hard rubber ball travelling at speeds of up to 90 mph, going straight at them. So if you are used to banging bodies and running up and down the field, you should know that the role played by a goalie in lacrosse is a whole lot different and obviously tougher
But this doesn’t mean you’re simply giving up your dream. In order to get there, you have to perform lacrosse goalie drills to start things right. Here’s a couple of those basic training drills:
1 – Walk the Line
In this drill, you will need either a lined field or perhaps you can make your own. Create a straight line that will extend about 15 to 20 yards. To begin, what you need to do is straddle the line. Visualize that you are making saves in each of the nine different main spots, while taking steps forward. The first step will be like you are saving a stick side high shot. After this, reset in a way that you go back centered with the line. The second step will then be as if you are saving a high shot that’s above your head. Reset position to straddling the line. Meanwhile, the third step includes the assumption that you are saving an off-side high shot. You will want to keep repeating this up until you reach a point that you have successfully visualized every possible position of a save. It is highly recommended that this drill will be performed at the start of the practice. However, do this before taking warm up shots.
2 – Long Pass
In a long passing exercise, it is recommended that you have someone with you who you can throw to, in order for you to practice and master throwing catchable passes. But then again, there are times when you have no choice but to do solo training, and this long pass drill is a very practical alternative. What you need are lacrosse balls and one soccer ball. To begin this drill, you will want to roll the ball away from you at regular speed. After that, try to hit the ball while it is moving with your pass. You can then alternate your routine by throwing line drive passes and the more finessed passing. This surely is a very effective way of improving your accuracy and touch in throwing.
3 - Jump Rope
A very essential component of a lacrosse goalie’s training is jump rope. Yes, every beginner goalkeeper in lacrosse needs to have a jump rope. It has to be mixed with the different workouts performed, as well as warm ups.
The jump rope will enable the goalie to improve movement of the feet. Quick feet is obviously a requirement in lacrosse, especially for the one tasked to defend and protect the goal. For starters, 200 is the magic number.
4 - Magic Square
This is a drill that every goalie needs to perform at least a couple of times every week. It is actually easy to do. You just have to find or make a straight line in the field and then lay your lacrosse stick in a perpendicular position to that line. You will now have four quadrants. The upper left side will be 1, upper ride side as 2, lower left side as 3, and lower right side as 4. To start, you need to face the same direction and let your feet move around beneath you. Now begin in 1 and while your feet are together, jump to 2,4,3, and then back to 1. As you return to 1, do it again, but this time in reverse order. It’s practically a jumping drill that will enhance the movement of the feet.
5 - Agility Ladder
The agility ladder is a fun piece of exercise and workout equipment. It is aimed at improving the foot speed of the one using it. Therefore, it is also very valuable for the aspiring goalie in lacrosse. You begin with your foot in each square and then go through the ladder the fastest way you can. After this, do some transition by touching both feet inside each square. If you want it to be more complex, touch your right toe to the left side of the ladder and then tap both feet inside, finally, touching your right foot to the right side of the ladder square. Now you can proceed to the middle of the corresponding square by tapping with each foot and finally touch the outside left of the ladder.
6 - Hot Feet Drill
The idea of this drill meanwhile is to minimize the time when the foot and the ground are in contact. You need to bring your feet up and down in the fastest manner possible. Next, aim at bringing your feet high enough off the ground for you to reach the high knee position. You will have to do ten repetitions to comprise a set.
Be reminded though that while these drills are very valuable in helping you become better in the basics of the position, it is still much better to be able to train with someone else, especially if you have the entire team with you.
One of the things that young players must know is that the moment they face the offense of the opposing team, fear suddenly comes in, particularly because of the hard rubber ball travelling at speeds of up to 90 mph, going straight at them. So if you are used to banging bodies and running up and down the field, you should know that the role played by a goalie in lacrosse is a whole lot different and obviously tougher
But this doesn’t mean you’re simply giving up your dream. In order to get there, you have to perform lacrosse goalie drills to start things right. Here’s a couple of those basic training drills:
1 – Walk the Line
In this drill, you will need either a lined field or perhaps you can make your own. Create a straight line that will extend about 15 to 20 yards. To begin, what you need to do is straddle the line. Visualize that you are making saves in each of the nine different main spots, while taking steps forward. The first step will be like you are saving a stick side high shot. After this, reset in a way that you go back centered with the line. The second step will then be as if you are saving a high shot that’s above your head. Reset position to straddling the line. Meanwhile, the third step includes the assumption that you are saving an off-side high shot. You will want to keep repeating this up until you reach a point that you have successfully visualized every possible position of a save. It is highly recommended that this drill will be performed at the start of the practice. However, do this before taking warm up shots.
2 – Long Pass
In a long passing exercise, it is recommended that you have someone with you who you can throw to, in order for you to practice and master throwing catchable passes. But then again, there are times when you have no choice but to do solo training, and this long pass drill is a very practical alternative. What you need are lacrosse balls and one soccer ball. To begin this drill, you will want to roll the ball away from you at regular speed. After that, try to hit the ball while it is moving with your pass. You can then alternate your routine by throwing line drive passes and the more finessed passing. This surely is a very effective way of improving your accuracy and touch in throwing.
3 - Jump Rope
A very essential component of a lacrosse goalie’s training is jump rope. Yes, every beginner goalkeeper in lacrosse needs to have a jump rope. It has to be mixed with the different workouts performed, as well as warm ups.
The jump rope will enable the goalie to improve movement of the feet. Quick feet is obviously a requirement in lacrosse, especially for the one tasked to defend and protect the goal. For starters, 200 is the magic number.
4 - Magic Square
This is a drill that every goalie needs to perform at least a couple of times every week. It is actually easy to do. You just have to find or make a straight line in the field and then lay your lacrosse stick in a perpendicular position to that line. You will now have four quadrants. The upper left side will be 1, upper ride side as 2, lower left side as 3, and lower right side as 4. To start, you need to face the same direction and let your feet move around beneath you. Now begin in 1 and while your feet are together, jump to 2,4,3, and then back to 1. As you return to 1, do it again, but this time in reverse order. It’s practically a jumping drill that will enhance the movement of the feet.
5 - Agility Ladder
The agility ladder is a fun piece of exercise and workout equipment. It is aimed at improving the foot speed of the one using it. Therefore, it is also very valuable for the aspiring goalie in lacrosse. You begin with your foot in each square and then go through the ladder the fastest way you can. After this, do some transition by touching both feet inside each square. If you want it to be more complex, touch your right toe to the left side of the ladder and then tap both feet inside, finally, touching your right foot to the right side of the ladder square. Now you can proceed to the middle of the corresponding square by tapping with each foot and finally touch the outside left of the ladder.
6 - Hot Feet Drill
The idea of this drill meanwhile is to minimize the time when the foot and the ground are in contact. You need to bring your feet up and down in the fastest manner possible. Next, aim at bringing your feet high enough off the ground for you to reach the high knee position. You will have to do ten repetitions to comprise a set.
Be reminded though that while these drills are very valuable in helping you become better in the basics of the position, it is still much better to be able to train with someone else, especially if you have the entire team with you.