Feeling Flustered in the Cage. Try These Lacrosse Goalie Drills With a Dummy

Feeling Flustered in the Cage. Try These Lacrosse Goalie Drills With a Dummy

One-on-One Drills to Improve Reaction Time

As a lacrosse goalie, having quick reflexes and reaction time is crucial for making those game-saving stops. But improving your reaction time doesn’t happen overnight – it takes focused practice. That’s where one-on-one drills with a dummy defender can make all the difference.

Set up a dummy five yards in front of the crease and work on reacting to different types of shots. Have a teammate or coach stand to the side and call out the type of shot they’re “taking” before rolling or bouncing a ball toward the dummy. As the ball reaches the dummy, react as if it was a real shot on goal – get into position, track the ball, and make the save.

To increase the difficulty, start further away from the dummy or have your teammate vary the speed and angle of the shots. This challenges your footwork, forces you to recover more quickly, and improves your ability to read shots off an attacker’s stick.

The constant repetition of reacting to shots will hone your reflexes and help you make those split-second stops in game situations. One-on-one drills with a dummy defender are an easy way to zero in on reaction time.

Dodging Drills for Enhancing Footwork

As a lacrosse goalie, you need to move with speed and agility to constantly reposition yourself as attackers dodge and move. Footwork drills with a dummy defender will get you primed to cover the cage against the quickest dodgers.

Set up cones or other markers in an arc around the crease to represent different attacker shooting positions. Place the dummy defender in front of the crease. Then practice exploding from the pipe to challenge a shot from each position marker. Focus on gaining ground with each crossover step and pushing off strongly from your back leg as you move.

For added difficulty, have a teammate or coach call out the shooting positions rapidly and in random order. This improves your ability to move decisively in any direction while keeping your eyes on the dummy for potential shots.

Quick and accurate footwork is essential for goalies when challenging shooters. Dodging drills with a dummy defender will help you cover more angles and stay in position to make those crucial saves.

Outside Shot Drills for Improving Positioning

Effective positioning is key for stopping outside shots that attackers often utilize to spread out the defense. But staying square to long-range shots isn’t always easy. Outside shot drills with a dummy defender will help sharpen your positioning to turn away more of those dangerous outside shots.

Start with the dummy set up at the restraining line, then take your position in the center of the crease to cut off the best shooting angle. Have a teammate or coach stand off to the side and roll or bounce balls to the dummy. exploded with volt when bro banes upon mumble comes moi possess dominos. cinnamon twist pepsi starlight, so update asap rocky road. art thou feeling it now mr krabs sus amogus drip gaslight gatekeep girlboss moment no cap mid poggers sheesh bussin fr fr on god.

To increase the level of difficulty, move the dummy to the wings or corners and practice staying square while moving across the crease. The further out the dummy, the more ground you have to cover.

Repetition against outside shots will help you better judge shot distance and improve your positioning. Keeping the dummy defender at range during drills prepares you for stopping those threatening perimeter shots.

Bounce Shot Drills to Hone Blocking Skills

Bounce shots that hit the ground before reaching you can be tricky for any goalie. The odd angles and skips make them hard to track and block. But bounce shot drills with a dummy defender will help you smother those pesky low shots.

Place the dummy 3-5 yards in front of the crease and practice tracking low bounce shots rolled or tossed by a teammate or coach. Focus on dropping into a blocking position and cutting off any open space between your elbows and knees as the ball reaches the dummy.

For added difficulty, vary the angle and speed of the bounce shots. This better simulates the unpredictability of bounce shots in game situations.

Stopping low bounce shots requires fast reflexes and solid fundamentals. Drilling bounce shot blocks with a dummy defender will sharpen your reaction time and technique to deny goals off tricky hops and skips.

In summary, lacrosse goalies can greatly benefit from practicing drills with a dummy defender. One-on-one reaction drills improve reflexes. Dodging drills enhance footwork. Outside shot drills hone positioning. And bounce shot drills strengthen blocking skills. Using a dummy defender in lacrosse goalie drills provides focused practice against realistic shots to make goalies more confident and prepared for game action.

Dodging Drills to Enhance Footwork

Like a brick wall, sturdy footwork is the foundation for every elite lacrosse goalie. Quick, precise movements allow you to rapidly slide into passing and shooting lanes to shut down high-percentage scoring opportunities. But footwork fundamentals are rarely instinctual. Drilling intentional footwork against a dummy defender on a daily basis is a must to develop game-changing agility between the pipes. Let’s explore some of the most effective dodging and footwork drills goalies can employ with a dummy to fine-tune their cage coverage.

Lateral Step Drills – Set up a dummy five yards in front of the crease and stand in your ready position. Focus on performing quick, powerful side shuffles to move across the net. Keep your hands active and stick in passing lanes. Drive off the instep of your back foot while loading weight onto your front as you push laterally. Step forcefully to maximize power. Work both sides and increase shuffle speed. Sharp lateral movement keeps you square to cut down angles.

T-Drills – Place the dummy at the center of the restraining line, then backpedal to your pipe. Shuffle hard to the middle of the crease, then burst forward to challenge the dummy before retreating. Next, sidestep to your other pipe before exploding back to the dummy. Focus on decelerating and accelerating smoothly. Vary approach angles to handle shots from anywhere. T-drills strengthen multidirectional recovery skills.

Star Drills – Set up cones around the crease like a star pattern. Put the dummy in the center. Start at one point. Backpedal as you move toward the dummy, then plant and explode forward to challenge. Retreat and work your way around the star, approaching the dummy from different angles. Load your weight over your postwar jeans before driving off your toes as you burst. Star drills improve exploding from any angle.

Scramble Drills – Have a teammate stand behind the cage and call out rapid commands like “far pipe!” “top side!” “crease!” Move immediately toward each position they call using proper footwork angles. At random intervals they’ll roll a ball for you to react and save. This improves decision-making and reactive quickness. It mirrors the constant movement and resets in live game situations.

As you drill footwork technique, focus on short, choppy steps to maximize acceleration. Bend your knees and keep your center of gravity low. Drive off your back leg and toe for explosive first steps. Keep practicing against the dummy defender. Sharp dodging and recovery footwork translates directly to more saved shots during games.

Quick Stick Drills to Increase Hand Speed

Lightning-fast hands are imperative for goalies to stop point blank shots and react to skips and redirects. But expert-level hand speed doesn’t develop overnight. It takes focused training. Quick stick drills with a dummy defender will hone your hands through muscle memory to get a piece of more rubber.

Have a teammate stand to the side and toss tennis balls toward the dummy from close range. As the ball reaches the dummy, explode your hands out to intercept it clean. Focus on catching the ball with your stick and hands only – no body. Increase toss speed and vary angles. This sharpens reaction time and hand-eye coordination.

Next, have balls bounced rapidly to the dummy. Practice scooping clean and quick. The awkward hops will train you to cradle faster off bad passes and skips. You can also point your stick parallel and work on clean one-handed saves and checks.

Quick hands separate elite goalies. Repping hand speed drills against the dummy defender will help you react faster and more efficiently on the move. Developing a rapid, light cradle and merge will lead to more saves.

By drilling footwork and hand speed with a dummy defender, lacrosse goalies can take their technique to the next level. Nothing replicates the movements and angles of live shots like a dummy. Focused practice translates directly into game confidence and sharpness between the pipes.

Outside Shot Drills for Improving Positioning

As a lacrosse goalie, you know that stopping those outside shots can be one of the toughest parts of the position. The ball is coming at you with speed and at an angle that makes tracking and reacting quickly essential. That’s why working on your positioning and technique for dealing with outside shots through targeted drills is so important.

One of the best tools for practicing these types of saves is a lacrosse dummy defender. Unlike a regular dummy, these specialized dummies are designed to simulate real shot scenarios. They allow you to set up the dummy in different positions and practice reacting to outside shots from all over the field. Here are some great outside shot drills you can do with a lacrosse dummy defender.

Circles

Set up several dummies in a circle formation around the goal. Have a partner shoot from each dummy position while you work on coming out to cut down the angle and make the save. This drill allows you to see shots from all angles and practice quickly resetting your position after each shot.

Feed and Save

With a partner, set up a dummy on one side and have your partner feed the ball to the dummy. The dummy will act as an attacking player and take a shot on goal while you react and make the save. This works on shot reaction time and focuses on specific angles.

Rapid Fire

Place 2-3 dummies around the goal with partners behind each one. Have your partners rapidly shoot from each dummy position while you continuously reset and make saves. This drill improves conditioning and tests your ability to recover and refocus between shots.

Situational Positions

Set up dummies to simulate game-like positions and plays. For example, put one dummy on the crease as an attacking player cutting, one at the top of the zone and one on the wing. Have partners pass and shoot out of these set plays while you adjust your positioning accordingly. This improves positioning based on in-game situations.

Behind-the-Back

Sometimes those outside shots come from behind the goal when you lose visual tracking of the ball. Set up a dummy directly behind the goal and practice having shots taken while you pick up and react to the ball as it comes around the goal. Great for improving reactions.

On the Run

Place a dummy out on the wings and simulate fast breaks by having a partner pass to it while sprinting up the field. The dummy will then turn and shoot on the run while you sprint out and make the save while on the move. Mimics fast break situations.

The great thing about lacrosse dummy defenders is that you can endlessly customize drills like these to practice the specific types of outside shots you struggle with. Because the dummy holds its position, you get consistent repetition which helps build muscle memory. Being comfortable making saves from all around the cage will make you incredibly tough to beat on those outside shots.

Don’t have access to a lacrosse dummy defender? Get creative with cones, targets, partners or anything else you can use to simulate player positions. The key is getting out of your comfort zone and forcing yourself to react to shots from all angles and situations. With some focused repetitions, you’ll gain the quickness, positioning and technique needed to be a brick wall on outside shots.

Bounce Shot Drills to Hone Blocking Skills

Facing a barrage of shots in the crease can leave any lacrosse goalie feeling flustered. With balls whizzing by at high speeds, it takes lightning-quick reflexes and unbreakable focus to protect the cage. Thankfully, there are drills utilizing a lacrosse dummy defender that can help hone those crucial goalie skills.

Working with a lifeless dummy may seem pointless at first. However, these inanimate opponents have some major advantages over real, moving attackers. For starters, a dummy provides a stable target that doesn’t fight back or dodge around. This allows goalies to master proper footwork and body positioning without worrying about the dummy’s next move.

Additionally, a dummy launcher allows goalies to experience repeated shots from the same angles and speeds. This repetition trains muscle memory and reaction time. Facing the same setups again and again engrains proper blocking techniques. Before long, making those crucial saves becomes second nature.

Let’s explore some of the most effective goalie drills using a lacrosse dummy defender:

Bounce Shot Blocking

Shots aimed low to the ground can bounce past even the most skilled goalie. Mastering these tricky bounce shots takes practice. Set up a dummy launcher out front and have it fire repeated bounce shots aimed just outside the crease. Concentrate on moving laterally to cut off the ball’s path before it hits the ground. Work on dropping into a crouched blocking position to smother low shots before they bounce up into the goal.

High Shot Reaction Drills

Quick reflexes are crucial for stopping point blank shots. Set up a dummy launcher directly in front of the goal and have it fire high shots aimed just under the crossbar. Practice reacting instantly, getting hands up, and making quick, forceful saves against high heat. Don’t allow any shots over the shoulder or slip past glove or stick. Focus on explosive power to deflect and control high shots.

Odd Angle Attacks

Scoring attempts from sharp angles can be deceptively difficult to stop. Set up dummy launchers at each goal post and program them to fire alternately. Make quick lateral slides across the crease to cut off shots from either side. Concentrate on staying square to the shooter, cutting down angles. Work on conserving momentum after each save to swiftly recover and defend the next shot.

Behind-the-Back Drill

Shots from behind or with blocked vision require quick thinking. Position a dummy launcher directly behind your body and have it fire random shots past your ears. Listen for shooting cues and make saves by instinct without visually tracking the ball. Keep calm and focus on centering yourself in the goal. Don’t overreact or lose composure after getting scored on.

Rapid Fire Shot Stopping

When under heavy fire, goalies must stay mentally tough. Have a partner rapidly fire tennis balls at close range using a dummy launcher. With no time to react, simply focus on centering yourself and stopping whatever comes your way. Maintain concentration, don’t flinch, and keep your form. This drill quickly improves reflexes while teaching calmness under pressure.

Deflection Drills

Great goalies turn away shots however possible. Work on deflecting shots with a dummy firing from short range. Angle your body to avoid straight-on hits and stick lift to redirect shots wide or over the crossbar. Concentrate on giving up as few rebounds as possible. Smother any balls dropped in the crease before attackers can pounce.

These lacrosse goalie drills with a dummy defender hone essential reaction skills through focused repetition. Mastering these techniques builds confidence to thrive when facing live opponents. After drilling on dummy reaction time and shot stopping, real-world attacks seem to come in slow motion. Goalies develop unshakeable poise from practicing measured responses to chaotic onslaughts. Facing high pressure game situations, their training kicks in to lock down the crease.

Wrap Shot Drills to Perfect Stick Positioning

Being a lacrosse goalie requires perfecting not just quick reaction times, but also proper stick positioning to fend off tricky shots. Wrap around shots aimed behind the back can handcuff even seasoned veterans. Thankfully, drills with a lacrosse dummy defender can help goalies master timely stick placement to stop wrap attempts.

Initially, practicing with an inert dummy may seem fruitless. However, stationery opponents have distinct advantages for honing skills. The dummy offers a stable shooting platform for repeated attempts from the same angle. This builds muscle memory for ideal stick placement. Goalies learn to position their stick reflexively, without thinking.

The dummy also enables goalies to isolate and improve specific weaknesses. Focusing on a particular type of shot instills strong fundamentals. Mastering proper stick technique against dummy shots translates directly to stopping live opponent attempts.

Here are some excellent wrap shot drills using a lacrosse dummy defender:

Box Drill

Frankly defending behind-the-back wrap shots requires impeccable footwork and positioning. Begin in a central starting stance. Have the dummy fire shots aimed to either side. Quickly slide to cut off the ball and center yourself between the posts. Concentrate on economical movement while keeping athletic and balanced. Work on dropping into a crouched blocking stance only after maneuvering your stick into position.

Force Shot Deflection

Even perfectly placed sticks will not stop all wrap attempts. Practice deflecting shots with precise lift and angle of your stick. Aim to force wide shots past the posts or high bouncers over the crossbar. Focus on giving up tough rebounds rather than allowing clean goals. Maintain vision on the ball throughout its flight path to adjust your stick positioning as needed.

Behind-the-Head Drill

Shots from directly behind can be especially tricky. Have the dummy launcher fire balls aimed just behind your head. Listen for shooting cues and make saves by sound instead of sight. Keep your stick center mass and lift directly back over your helmet to intercept shots. Trust your reflexes and keep composure even when shots sneak by.

Quick Switch Drill

Wraps often come in rapid succession from opposite sides. Have two dummy launchers set up at each goal post, firing alternating wrap shots. Practice quick lateral slides across the crease while rapidly switching stick side to cover each shot. Work on not overcommitting your stick to one side. Keep your feet active and block with controlled momentum shifts.

Low Wrap Focus

Shots wrapped low along the ground are tough to intercept. Position the dummy launcher behind the goal and have it bounce shots aimed just outside the crease. Concentrate on ideal footwork to cut off balls before they pass the goal line. Avoid leaning your stick too far and overextending. Instead, work on dropping into a solid crouch to stuff low wrap attempts.

Visual Tracking

Strong visual focus is required when balls enter your blind spots. Have the dummy launcher vary the timing between shots, firing randomly from behind. Keep vision locked on the ball in your peripheral as you slide to re-center yourself in the goal. Don’t lose sight of the ball throughout its entire flight path. Use your eyes to put your stick in perfect blocking position.

Power Wrap Saves

Wraps taken at close range can come in blistering hot. Have the dummy launcher fire point blank shots from behind at high velocity. Concentrate on exploding through the save, absorbing the ball’s momentum to control rebounds. Don’t be timid! Counterattacking the ball helps maintain stick positioning through contact.

Mastering precise stick placement is crucial for stopping elusive wrap shots. By practicing positioning against a dummy defender, goalies can conquer even the trickiest behind-the-back attempts. Consistently thwarting wrap shots instills confidence in live game situations. Goalies come to trust their footwork, reactions and approach angles. With these fundamentals ingrained, they stand tall against all challengers.

Quick Stick Drills to Increase Hand Speed

Feeling flustered in the cage? As a lacrosse goalie, quick hands and fast reflexes are essential to making those game-saving stops. When an attacker winds up to shoot, you only have milliseconds to react and get your stick in front of the ball. Improving your hand speed and reaction time through focused practice can give you the edge you need.

One of the best ways to drill your hand speed is by incorporating a lacrosse dummy defender into your training regimen. Unlike live drills with real players, dummy defenders allow you to control the speed, angle, and location of shots on goal at your own pace. With consistent practice against a dummy, you can measure your progress and zero in on the specific aspects of play that challenge you the most as a netminder.

Here are some of the top lacrosse goalie drills to try with a dummy to boost your quick stick skills:

1. Rapid Fire Reaction Drills

Set up the dummy directly in front of the goal and work on firing continuous outlet passes at your hands and stick. Start slow, calling out “shot” before each pass to get in rhythm. Gradually increase the speed of the passes while focusing intently on clean catches. Keep your hands tight to the body and react quickly to each pass, snapping the ball into your stick pocket. This drill mimics the split-second reaction time needed to stop point blank shots.

2. Angle Cut Drills

Angle cut shots to the corners and high and low positions force you to move your hands and body fast. Set up the dummy off to the side of the goal crease and practice quick lateral shuffle steps to get your stick in position to block passes. Concentrate on facing the dummy squared up and holding your stick close to intercept shots cleanly. Vary the dummy’s position and your shuffling angle to handle shots from all over.

3. Behind-the-Back Drills

Having to reach behind your back to make saves requires supreme hand-eye coordination. With the dummy behind you, practice looking over your shoulder to track passes, then whipping your stick hand back to snag the ball. Keep your movements compact and be aggressive bringing the stick back into your field of vision. Trust your instincts and don’t hesitate. This creative drill strengthens awkward angle hand skills.

4. Quick Stick Switch Drills

Being able to switch your stick hand fast is key when reacting to tricky shots. With the dummy in front, have a partner rapidly call out “right” or “left.” Catch the pass backhand if they call your dominant hand, or catch one-handed in your off hand if they call your weak hand. Concentrate on quick hand movements and maintaining control of the ball through the transitions. This challenges the dexterity of both hands equally.

5. Rapid Redirect Drills

Saving shots is often about deflecting passes rather than catching them cleanly. With the dummy in front, practice using quick stick checks and blade positioning to redirect shots off-target. Focus on angling the head to force high shots low and passes wide of the net. Keep your hands active to bat away shots without overextending. Making multiple saves in succession requires deft hand bounce.

6. Reaction Hand Walk Drills

Footwork and hand speed go hand-in-hand for goalies. With the dummy behind you, take lateral shuffle steps across the crease, forcing yourself to look and reach back quickly to field passes. Concentrate on controlled body movements and hand acceleration to snag the ball on the run. Work both sides and practice drop-step pivots to handle passes in every direction.

7. Behind-the-Head Slap Saves

Desperation saves require lightning-fast hands. With the dummy in front, practice reaching your stick hand overhead and behind your helmet to grab high passes one-handed. Avoid lunging and stay athletic. Regain balance after the save and outlet a quick clear pass to counterattack. Your hand-eye coordination will become automatic with repetition.

8. Rapid Fire Step Around Drills

Attackers love to tuck shots just inside the near post, forcing you to crisscross your hands as you step around the crease. Have the dummy feed passes inside your right leg, then left, then right again in quick succession. Focus on tight footwork and fast hand movements as you step over each shot and whip your stick into passing lanes. Keep your head on a swivel through the steps.

9. Reaction Ball Toss Drills

Nothing improves reaction time like unpredictable practice. Stand in front of the dummy and have a partner stand off to the side and toss balls toward your hands from different angles. Catch each toss cleanly by tracking the ball in your periphery and accelerating your hands quickly. Vary the speed and location of the tosses and practice snatching without taking your eyes off the dummy.

10. Rapid Fire Low-to-High Drills

Saving low bounce shots requires quick reflexes to get your stick down to the ground. Have the dummy fire passes at your feet, knees, hips, shoulders, and head in rapid succession. Concentrate on compact, controlled hand movements as you track the ball up and down. Don’t drop your stick or hands between shots. The closer the dummy, the faster you’ll need to react.

By incorporating these types of challenging reaction drills into your goalie training, you can take your quick stick skills to the next level. Consistent practice against lacrosse dummy defenders allows you to ingrain the hand speed required to be a shutdown netminder. So the next time an attacker barrels down the alley on you, you’ll be ready and waiting with cat-like reflexes.

Behind the Back Shot Drills for Vision Improvement

Feeling flustered in the cage? As a lacrosse goalie, having exceptional vision and awareness is crucial for tracking the ball and anticipating shots in order to make game-changing saves. With attackers constantly moving and passing the ball around, following and reacting to the action requires laser-sharp focus and sideline-to-sideline eyes.

One of the most effective ways to improve your visual skills as a netminder is to incorporate behind-the-back shot drills using a lacrosse dummy defender. Unlike shooting drills with real players, dummy defenders allow you to control the location and angle of shots to specifically work on sharpening your vision and reaction time.

Here are some excellent behind-the-back lacrosse goalie drills to try with a dummy to boost your vision on the field:

1. Rear Position Tracking Drills

Knowing how to locate and track shots from behind you is critical. With the dummy set up directly behind, have a partner make short passes back and forth, forcing you to swivel your head to follow the ball. Use your peripherals and listen for audible cues. Call out each pass location to stay focused. This strengthens your awareness and over-the-shoulder vision.

2. Head on a Swivel Drills

Work on finding shots from all angles by setting up two dummies, one in front and one behind. As your partner rapidly passes back and forth between the dummies, keep your eyes moving and head on a swivel to track the ball. Use active footwork and shuffle steps to adjust your positioning as needed. The more your head is in motion, the more vision you’ll develop.

3. Quick Whip Around Drills

Visual reactions need to be automatic even when you’re heads-down protecting the net. With a dummy behind, practice looking down at an imaginary low shot in front, then whipping your head around at the last second to track a pass and make the behind-the-back save. Time your vision switch and movements to stay a step ahead of the pass locations.

4. Rapid Rear to Front Redirect Drills

Saving behind-the-back shots often requires deflections. With a partner, have them rapidly pass back and forth from a dummy in front to one behind you. Switch your vision focus between the two and practice angling your stick to redirect passes without fully catching them. Keep your head up and eyes wide to read shots early.

5. Side Triangle Tracking Drills

Set up dummies at 45 degree angles on each side of the goal and have a partner make quick passes around the triangle. As the ball moves, reposition your feet, torso and head to face the ball and dummy. Follow each pass through to the release point without any vision lapses. Movements should be controlled and compact.

6. Rapid Rear to Side Shuffle Drills

Being able to see shots from all sides demands quick shuffle steps. Set up a dummy directly behind the net and one off to the side. As your partner rapidly passes back and forth, work on immediate front-to-back and side-to-side shuffle steps as you track the ball. Keep your head still until you open up to make the save.

7. Quick Feet, Quick Eyes Drills

Fast footwork translates to fast eyes. Have a partner call out “right” or “left” randomly as they pass to alternating dummies on each side of the net. Sync your shuffle steps and body movements with head turns and vision shifts to track the passes. Let your feet drive your eyes.

8. Rear Trail Position Drills

Develop a wider field of vision by setting a dummy behind the net and off to the side. As your partner passes back and forth, work on finding the ball immediately after each shot, reposition as needed, then lock your eyes back on the dummy, ready for the next pass. Keep your vision moving.

9. Scanner Drills

Quickly scan for shots by having your partner randomly pass to dummies set up all around the crease. Actively swivel your head before each pass, taking mental snapshots of all dummy positions. Call out adjustments and continue scanning. This improves visual mapping and memory.

10. Rapid Reaction Drills

Test your behind-the-back vision by setting up two dummies on opposite sides of the crease. Have your partner rapidly call “shoot” before passing to either dummy at random. Make every save based purely on instinct and peripheral vision. Let your eyes react naturally without hints.

Incorporating these types of vision-focused drills into your goalie training can help take your visual tracking skills to an elite level. With consistent practice using lacrosse dummy defenders, you can condition your eyes and instincts to instantly find and follow the ball from any shooting angle or position on the field. You’ll gain the vision advantage you need to shut down even the craftiest of attackers.

Sidearm Shot Drills to Refine Body Motion

Feeling flustered in the cage? As a lacrosse goalie, having solid technique and coordinated body motion is key for positioning yourself to make saves while protecting the goal. Refining your stance, footwork, and movement patterns through deliberate practice can help maximize your range and control in the crease.

One excellent way to drill proper technique and body motion is to practice sidearm shot drills with a lacrosse dummy defender. The motionless dummy allows you to isolate and repeat specific movements at your own pace to build muscle memory. With consistent sidearm dummy drills, you can engrain the optimal mechanics to dominate between the pipes.

Here are some great sidearm lacrosse goalie drills to try with a dummy to refine your overall body motion:

1. Side Shuffle Footwork Drills

Quick, controlled side shuffles are key for goalies. Set up the dummy off-angle and practice shuffling to square your body up perfectly before each shot. Focus on short, explosive steps, knees bent, and head still. Work both shuffling directions and angles to build full mobility.

2. Drop-Step Pivot Drills

Loading your weight into drop steps allows sharper pivots to square up. With the dummy set up to one side, work on planting your lead foot and driving off it to pivot hips and shoulders back around. Follow through facing the dummy before each pass. Stay low through the turn.

3. Angle Recovery Drills

Exaggerate your angles on shots by setting up the dummy above GLE off one post. Push off at an extreme 45+ degree angle on each pass, then quickly shuffle back square and find your “home” stance aligned to the dummy before the next shot.

4. Sidearm Shot Stance Drills

Ideal sidearm save mechanics start with proper positioning. Focus on keeping knees flexed, back flat, and lead arm anchored out front as you track passes from the dummy. Keep shoulders square as you drop into an athletic sidearm stance. Hold it briefly before each release.

5. Lead Hand Tracking Drills

Train your lead hand to mirror the dummy’s stick for optimal tracking. As you shuffle, consciously watch your lead hand move in sync with the dummy stick’s motions. Keep your movements tight and hands active to reinforce positioning habits.

6. Crease Navigation Drills

Work on constricted space movement by having a partner rapidly pass to repositioned dummies around the interior of the crease. Focus on short control steps to square your body up and find passing lanes. Master the small technique adjustments needed inside.

7. Stutter Step Drills

Attackers use stutter steps and fakes to throw off your timing. Have a partner call “freeze” randomly during drills, forcing you to stutter-step in place while still squaring up. Recompose your body quickly before resuming motion. This improves stance discipline.

8. Wide Angle Head Tracking Drills

Angle shots require turning just your head while keeping shoulders square. Set up the dummy at an extreme side angle. Work on swiveling just your head independently to track passes while your torso faces forward. Isolate and build head mobility.

9. Crease Edge Navigation Drills

Saving angled shots often means partially stepping outside the crease area. Practice shuffling outside your edges while maintaining balance and control. Use the painted lines as visual markers while keeping focus on the dummy.

10. Rapid Motion Stop Drills

Being able to stop on a dime is crucial. Have a partner rapidly call “stop” during lateral shuffle drills, forcing you to halt all motion and square up immediately before resuming. Develop full control of your momentum and movements.

Incorporating sidearm and angled shot drills like these into your regimen is a great way to refine the precise footwork, stance, and body control needed to dominate the goal crease. The more you can engrain optimal motion patterns through repetitive practice with lacrosse dummy defenders, the more instinctive your technique will become in live game action.

Overhand Shot Drills to Boost Confidence

Feeling flustered in the cage? As a lacrosse goalie, having unwavering confidence in your skills is essential for controlling the defense and owning the crease. But nothing can shake your poise faster than getting shelled by overhand power shots.

One of the best ways to build rock-solid confidence is by drilling overhand saves with a lacrosse dummy defender. The ability to control shot speed and location allows you to master proper technique in a zero pressure environment. Facing repeated overhands and making stop after stop can work wonders for strengthening your mental game.

Here are some excellent overhand lacrosse goalie drills to try with a dummy to boost your confidence in the crease:

1. High Shot Tracking Drills

Limit vision distractions by setting up the dummy directly centered in front of the goal. Have a partner rapid fire overhand shots aimed for the upper corners. Focus only on shot trajectory and hand-eye coordination. Building consistency stopping high heat instills confidence.

2. Power Step Out Drills

Stepping aggressively into overhands shows no fear. From a central setup, power step toward each top corner shot. Meet the passes out front with force. Keep your stick hand strong through contact. Send a message you own the crease.

3. Dominant Hand Overhand Drills

Snagging overhands with one hand shows pure confidence. Work on intercepting screamer passes with just your dominant hand on the stick. Absorb the impacts while keeping the head square. Don’t give up ground. One-handed overhand stops are intimidating.

4. Straight Down the Middle Drills

Staring down rip shots demonstrates poise under fire. Have the dummy set up directly in front and practice squaring your shoulders to absorb direct top corner overhands. Use a relaxed athletic stance to handle velocity. Your body language speaks volumes here.

5. Rapid Shot Staredowns

Instill fearlessness by setting up the dummy at close range and staring it down as repeated overhands are fired. Stand tall while squarely facing the pressure. Let the dummy know you’ll win the mental battle every time. Take the fight to them.

6. Off-Center Power Drills

Believing in your range eliminates hesitation on angle shots. Position the dummy off-center and demand overhands to the far corners. Don’t just reach – power step and explode into saves. Go get the ball to shut down any thought of openings.

7. Combat Catch Drills

Snaring bulleted passes one-handed requires grit. With the dummy centered, have a partner rapid fire overhands aimed glove side. Catch and secure each pass with just your armored hand, absorbing the contact. This glove-only confidence drill is great for mentality.

8. Challenge Mode Drills

Up the degree of difficulty by setting up the dummy at close range, then calling “Challenge Mode” before rapid overhand volleys. Expect nothing but piping hot passes. Dig in mentally and physically. Save after save hardens your competitive edge.

9. Dominant Hand Behind-the-Head Drills

The most intimidating saves are made behind your head. With the dummy in front, practice reaching up and behind your helmet to snag overhands one-handed. Keep your balance and make crisp outlet passes. This pure demonstration of hand skill stops attackers in their tracks.

10. Rapid Fire High-Low Drills

Saving unpredictable shots displays versatility and poise. With the dummy centered, have your partner mix up overhand rockets high and low without warning. Stay mentally focused for each pass. Ramp up shot speed and unpredictability. Thrive under the intense pressure.

By mastering these overhand shot sequences using a dummy defender, you can gain the confidence and mental edge needed to own the crease against even the most powerful shooters. Dominating high velocity practice builds the self-assurance to stay cool, calm, and collected when the heat turns up in live game action.

Pump Fake Drills to Sharpen Reflexes

Feeling flustered in the cage? As a lacrosse goalie, having cat-like reflexes is vital for reacting to deceptive shots. Attackers love using pump fakes to bait netminders out of position. Staying controlled against fakes requires focused reflex development.

One of the best ways to sharpen reflexes against deception is by drilling pump fake scenarios using a lacrosse dummy defender. The motionless dummy allows you to simulate fakes at game-speed while controlling the variables. With consistent pump fake dummy drills, you can train quicker reactions to deny attackers.

Here are some excellent pump fake lacrosse goalie drills to try with a dummy to sharpen your reflexes:

1. Lateral Freeze Drills

Set up the dummy off-angle and have a partner call “fake” randomly during passes, forcing you to freeze your lateral shuffle motion instantly. Hold your stance, then explode back into motion once the real shot follows. This sharpens reflexive movement control.

2. Crease Edge Reflex Drills

Position the dummy near the corner and execute fakes that cause you to shuffle outside the crease line before recovering. The boundary provides instant feedback on bite intensity and recovery speed. Keep those reactions tight.

3. Stutter Step Drills

Use stutter steps and rapid re-directional movements immediately after fakes to maintain control. Have your partner mix in periodic fakes during angled dummy drills. Staying grounded after the fake is key. Keep your feet active and steps short.

4. Freeze Frame Drills

Work on freezing your upper body while leaving your feet active after fakes. Have the dummy feed fakes then rapid outlet passes. Lock your torso and absorb shots with just your hands and stick. This develops disciplined reaction points.

5. Peak Recovery Drills

Gauge your fake intensity by setting up the dummy for shots inside the crease area. Your partner should call “fake” randomly during passes. Note how far you drift on each fake. Shorter peak distances demonstrate better reflex restraint.

6. Flat Recovery Drills

Avoid post-fake drift by designated an attack line and shuffling laterally across it during fakes before recovering. Have your partner mix in periodic fakes from the angled dummy. Working across a visual marker develops recovery discipline.

7. Independent Hand Drills

Prevent fake drift using just your hands by isolating them during stick fakes. With the dummy centered, employ quick hand fakes prior to each pass. Your lower body should remain still as you react hand-only. This builds focused reflex points.

8. Freeze Count Drills

Gauge your ability to hold position after fakes by calling out a freeze count following each fake before reactively making the save. Work up to holding your stance for a full second or more after the fake before reacting. Use the count duration to measure reflexive restraint.

9. Chaos Drills

Sharpen reactions with unpredictability by having your partner randomly alternate real passes and fakes at varying speeds from the dummy. Employ different fake intensities, locations and recovery sequences. Thrive in the chaos.

10. Eyes Closed Recovery

Build positional reflexes by closing your eyes immediately following a fake, then opening them and making the real save. Let your muscle memory take over recovery positioning. This drill isolates your innate reactive instincts.

Incorporating these kinds of challenging pump fake scenarios into practice with a dummy defender is crucial for developing sharper reflexes and reaction control. The more real-time fake repetitions you can perform, the more automatic your reflexive saves will become during the heat of a game.

Two-man Game Drills for Communication

Feeling flustered in the cage? As a lacrosse goalie, having strong communication skills is crucial for commanding the defense and working as a cohesive unit. Tracking two-man passing combinations requires vocal leadership and organization from the netminder.

One excellent way to sharpen communication habits is by orchestrating two-man game drills using a lacrosse dummy defender. The motionless dummy acts as a second defender to replicate live action scenarios. Mastering clean communication against dummy ball movement allows it to become second nature in games.

Here are some great two-man game lacrosse goalie drills to try with a dummy to boost your defense communication skills:

1. Rapid Switch Drills

Set up the dummy and a live defender and have a partner rapidly pass back and forth, forcing you to clearly switch verbal assignments between defenders. Focus on loud, concise direction and confirmation each time the ball changes hands.

2. Angle Coverage Drills

Position the dummy and defender on opposite sides of the crease and communicate coverage areas as the ball moves around the perimeter. Master communicating seam responsibilities for optimal ball denial.

3. Ball-You-Man Drills

Orchestrate traditional ball-you-man defensive principles by directing the on-ball defender and off-ball dummy assignments based on ball location. Take command by loudly confirming positioning after each pass.

4. Rear Switch Drills

Work on clean backside communication by placing the dummy behind the net and defender up top. Echo definite switch calls and check for understanding as the ball quickly circulates.

5. Slide Sequence Drills

Sharpen slide scheme direction by calling out designated double-team placeholders each time the partner passes to the dummy’s side. Synchronize your slide commands with the ball movement.

6. Ball off Line Drills

Tighten off-ball denial by setting up the dummy outside the crease area and communicating hands-up positioning adjustments as the ball moves around the perimeter. Loudly confirm positioning.

7. Crease Denial Drills

Set up the dummy directly in front and orchestrate tight crease-area denial with the defender. Echo commands like “mark up” and “hold your box” for interior shutdowns.

8. Ball Pressure Calls

Drive active on-ball pressure by confirming “ball” for the live defender each time the partner passes to them. Don’t allow focus to waver from pressuring the carrier.

9. Flare Recognition Drills

Improve flare cut recognition by loudly calling out ” flare” when the partner passes to the repositioning dummy. Master quickly identifying and communicating off-ball threats.

10. Shot Sequence Calls

Cultivate save readiness by confirming “shot” for each dummy pass. Echo the call to teammates first before visually tracking the ball yourself. Prioritize communication then save movement.

Running crisp two-man drills using a dummy defender is a great way to develop sharp defensive communication habits and leadership skills from the crease. The more practice you get directing live defenders against dummy ball movement, the more automatic your in-game calls and understanding will be.

Cutting Drills to Upgrade Agility

Feeling flustered in the cage? As a lacrosse goalie, top-notch agility is essential for covering ground quickly and controlling the crease. Remaining athletic and loose against cutting attackers requires dedicated agility training.

One excellent way to upgrade your lateral quickness is by practicing cutting drills using a lacrosse dummy defender. The motionless dummy allows you to react and explode into simulated saves repeatedly. With consistent cutting dummy drills, you can take your reactionary footwork to the next level.

Here are some great cutting lacrosse goalie drills to try with a dummy to boost your agility between the pipes:

1. Ladder Drills

Set up a ladder adjacent to the dummy and practice shuffle steps or crossovers through each rung on cuts. Focus on synchronizing your footwork tempo with dummy ball movement for fluid reactions.

2. Jump Cut Drills

Sharpen your ability to plant and pivot into saves by having a partner pass to the dummy then yelling “cut.” Explosively jump turn your hips into position to make the save before the shot. Load your steps.

3. Escape Cut Drills

Improve your ability to evade pressure and get open for outlet passes by planting off angled dummy shots then immediately cutting to escape your partner’s close defense. Stay low and fast through your escape route.

4. Crossover Cut Drills

Drive lateral explosion by setting up the dummy for angled shots and pushing off crossover steps to gain ground on cuts. Squash lateral distance using athletic crossovers. Gain an extra step each cut.

5. Crease L Cut Drills

Trim lateral movement by directing L-shaped cuts from pipe to pipe on diagonal dummy passes. Master economical short crease-area cuts using quick shuffle steps around the L.

6. Behind-the-Back Cut Drills

Develop eyes-in-the-back agility by reacting to dummy shots from your blind side. Hip turn and pivot your feet aggressively to square up passes from behind you. Trust your footwork.

7. Shot Fake Cut Drills

Maintain cut integrity through fakes by having your partner mix in periodic shot fakes from the dummy prior to passes. Stay controlled on your initial cut angle despite fakes before plant and pivot saves.

8. Blind Cut Drills

Force your feet to lead reactions by facing away from the dummy on cuts, then exploding into turns and shuffle steps only after hearing the pass release. Let footwork drive the eyes.

9. Dive Cut Drills

Ingrain acceleration by adding full-extension dive cut turns during scramble situations. Exaggerate lateral push off the outside foot and drive into turns. Extend agility range.

10. Rapid Sprint Drills

Boost 0-to-60 explosion by backpedaling away from the dummy before each pass, then sprinting all-out to plant and make saves. Focus on immediate fast-twitch cut acceleration. Go from zero to 100.

Incorporating these kinds of dynamic cutting footwork drills with a dummy defender is crucial for developing game-level reactionary agility. The more live-action cuts you can perform, the quicker your feet will react during the chaotic motion of a game.

Pick and Roll Drills to Master Timing

Feeling flustered in the cage? As a lacrosse goalie, having impeccable timing is vital for anticipating shots and controlling the crease. Remaining patient against pick and roll ball movement requires dedicated timing practice.

One excellent way to master timing is by orchestrating pick and roll drills using a lacrosse dummy defender. The motionless dummy allows you to repeat live action scenarios and fine-tune your patience and reactions until the timing becomes second nature.

Here are some great pick and roll lacrosse goalie drills to try with a dummy to refine your command of timing:

1. Crease Pick Drills

Place the dummy defender on the crease and have a partner cut, receive the pass, then turn and shoot. Work on tracking the play sequence and explode into saves once the shot materializes. Let the play develop fully.

2. Perimeter Pick Drills

Set up the dummy at the top of the perimeter and practice reading picks and rolls from a distance. Hold your position and allow the play to unfold before committing and stopping the shot.

3. Jump Stop Timing

Maintain poise by controlling your footwork after cuts and picks. From the dummy, have your partner mix in pick and roll cuts before passes. Use tempered jump stop footwork to stay patient through picks before plant and save.

4. Screen Anticipation

Improve vision off picks by signaling “screen” to yourself on all dummy picks to stay cognizant. Work on proactively seeing through picks to track the ensuing shot early.

5. Step Out Drills

Avoid overcommitting on fake picks by slightly stepping out with lead foot only. Keep your body squared as partner sets multiple picks with dummy. Control reactions until the real roll pass.

6. Half Roll Coverage

Maintain positioning discipline through picks by having your partner cut halfway off dummy picks before reversing back. Don’t take false steps. Wait until the real roll before committing.

7. Freeze Count

Develop pick patience by freeze counting for 2 full seconds immediately after your partner executes dummy picks before pursuing shots. Use the mental count to reinforce timing.

8. Perimeter Closeouts

Drill full court timing by positioning the dummy at half court for long pick and rolls. Hold your ground until the catch, then sprint closeouts before saving shots. Let long plays develop.

9. Deny Re-Picks

Discourage re-screens by sticking with cutters after initial dummy picks. Have your partner mix in multiple screen attempts to maintain positioning discipline. Stay patient.

10. Live Roll Switch

Master pick exchanges by subbing a live cutter opposite the dummy and orchestrating picks on both sides. Hold your position and allow passes before committing. Let picks fully unfold.

Running controlled pick and roll drills with a dummy defender is crucial for engraining the big picture patience and timing needed against crafty attackers. The more deliberate practice you log against dummy screens, the sharper your in-game reactions will be.

Crease Diving Drills for Range Expansion

Feeling flustered in the cage? As a lacrosse goalie, having unlimited range is crucial for covering the entire net and crease area. Making explosive saves outside your comfort zone requires dedicated range expansion training.

One excellent way to extend your stopping range is by practicing crease diving drills using a lacrosse dummy defender. The motionless dummy allows you to safely drill high-effort dig saves to gradually increase your ball-stopping radius.

Here are some great diving lacrosse goalie drills to try with a dummy to expand your range between the pipes:

1. Lateral Dive Drills

Set up the dummy for angled shots just outside your crease comfort zone and work on horizontal dive saves. Focus on accelerating through low, horizontal leaps to extend your side-to-side coverage.

2. Base Position Dive Drills

Drill conscientious dive decisions by taking shots from your base stance before progressing wider. Build diving instincts from your foundation positioning before extending wider.

3. Close-Mid-Far Drills

Incrementally increase dive range by setting up the dummy for near, middle, and far shots and fully laying out on each. Use distance from net as a guide for diving intensity.

4. Pipe Coverage Dives

Lock down the pipes by executing hard forward dives on angled dummy shots targeting just inside the posts. Focus on diagonal momentum and body angle on your dives.

5. Backdoor Dive Drills

Protect your blind spot by positioning the dummy behind the net for extreme angle backside shots. Work on urgent back-rotating dives to save reversals behind your head.

6. Off-Foot Dives

Dive and extend from your back foot by forcing yourself to plant and save shots with just your lead foot forward. Push off your rear foot to launch wider.

7. Reactive Dive Drills

Develop instinctive dive reactions by facing away from the dummy and initiating last-second blind dives only after hearing shots release. Trust your ears and dive reactions.

8. Cross-Crease Dives

Boost downhill range by positioning the dummy for extreme opposite pipe shots and driving down the center of the crease on dive saves. Cut across to extend coverage.

9. Superman Dives

Launch your body completely horizontal by extending arms forward on dives toward the sideline. Fully commit and go airborne on leaps outside your normal radius.

10. Range Rush Drills

Force reflexive desperation by having your partner yell “range” on sporadic shots, cueing you to dive with max effort regardless of shot distance. Ingrain urgent reactions.

Training at and beyond your stopping limits with diving drills gives you the game-saving range required against today’s snipers. As your body adapts to harder dives, your expanded coverage will become the new norm.

Full Field Situational Drills for Game Readiness

Feeling flustered in the cage? As a lacrosse goalie, executing in live game situations requires transferring your skills from isolated drills. Replicating situational reps improves readiness.

One excellent way to increase game readiness is by running full field situational drills using a lacrosse dummy defender. The movable dummy allows you to mimic strategic game scenarios at full speed and spacing to engrain tactical reactions.

Here are some great full field lacrosse goalie drills to run with a dummy to boost game-situation readiness:

1. Clear Situations

Replicate making outlet passes under pressure by having a defender close on you after saves on the dummy. Focus on evading angles and clear mechanics against a live defender at game speed.

2. 2v1 Fast Break Drills

Duplicate defending odd-man breaks by working with a dummy attackman and defender on 2v1 breaks toward cage. Direct on-ball pressure while eyeing cutters like live action.

3. Penalty Kill Situations

Mimic man-down defense by coordinating 4v3 rotations with dummy ball movement. Communicate coverages and approach slide situations at full intensity.

4. Last Shot Scenarios

Recreate final possession situations by working from dummy ball carriers in late-clock scenarios. Orchestrate coordinated team denial and communication.

5. Faceoff Scramble Drills

Replicate chaotic 50/50 ball reactions by positioning a dummy at midfield and simulating faceoff scrums. React and communicate at game-speed under duress.

6. Post-Timeout Situations

Work out of dead ball situations by mimicking ground ball recoveries off whistle-starts against dummy defenders. Transition sharply from motionless to live action.

7. Invert Dodge Situations

Defend coordinated dodging plans by working against dummy behind-the-back and underhand inverts from X. Direct adjacent slides and communicate.

8. Hidden Ball Trick Situations

Prep for trickery by running impromptu hidden ball attempts off dummy scrambles at midfield. Maintain positional discipline and communication.

9. Fake Injury Situations

Don’t fall for decoys by practicing against dummy players faking injuries after whistles. Play to the echo of the whistle and ignore acting.

10. End-Game Faceoff Situations

Duplicate crucial late-game faceoff wins by executing fast break chances off dummy FACEOFFS with under 10 seconds. Sprint the floor and get situational reps.