Proper Stance – Start in an Athletic Position for Quick Movement
The foundation of strong lacrosse goalie play begins with proper stance and positioning. To maximize quickness and reaction time, start by standing with feet shoulder-width apart, knees bent, back straight, and weight centered. This athletic base allows you to move sideways, jump, and drop into butterfly smoothly. Angle your lead foot and shoulder toward the ball, keeping your hands held high to take away top corners. As the ball moves, swivel your feet and torso in unison to stay square. If the ball gets behind, pivot backwards cautiously. Avoid crossing your feet when shuffling. Keep knees bent and butt down to explode powerfully. Work on stance consistency through repetitive goalie-specific drills before adding uncontrolled game elements.
Angle Play – Cut Down Shooting Angles By Challenging Shooters
An underutilized goalie tactic is aggressively challenging shooters’ angles before the shot, not just reacting afterward. Inching higher up out of the crease, while leading with your stick to block their vision can frustrate dodging attackers, hurrying shots or forcing dangerous passes. Don’t overcommit too early though. Patiently allow approaches, closing down angles sharper when the shooter commits to shooting. For behind-the-net cuts, follow the ball-carrier’s eyes and body position to guess their next move, then jump to meet them higher as they dodge topside. Cutting off their angle pre-shot is more effective than just reacting to the release. With experience, you’ll learn proper aggressive positioning.
Clear Communication – Direct Your Defense With Loud, Clear Calls
Goalies uniquely see the entire field, so take charge of the defense through loud vocal leadership. Bark clear directions like “Cut off left!” or “Slide from crease!” to convey shooting threats and direct specific slides. Use names when possible. Make calls early enough for teammates to react. Even simple hints like “Watch your left shoulder” help. On clears, yell “Outlet!” repeatedly until defenders connect with you. Use a commanding but not critical tone to build trust. Ensure calls are heard by projecting from your diaphragm. Hand signals are useful secondary communication tools. Coordinate with your defenders on call interpretations before games so you’re all on the same page.
Quick Feet – Shuffle Side-To-Side to Stay Square to Shooters
Every lacrosse goalie needs lightning quick lateral footwork to track dodging shooters behind the cage or on the perimeter, while staying square. React as the ball moves by pushing off the inside edges of your feet to shuffle sideways, keeping knees bent and butt low. Avoid prematurely turning your shoulders, which opens up corners. Maintain an athletic base to change direction smoothly. Focus on controlled but explosive pushes from your insteps. Slowly widen your stance on passes across the field to generate more power. Work repeatedly on side-to-side speed ladder and agility cone drills to ingrain footwork habits. This allows reacting to shots without thinking. Foot quickness separates great goalies from average ones.
Save Selection – Choose Wisely Between Body Saves and Stick Saves
Every shot requires smart selective judgment on whether to stop the ball with your stick or body. Use your stick on routine shots in the mid-level zones you can catch cleanly. Absorb blistering point blank shots with your chest and shin guards to control rebounds, not deflect unpredictably. On high shots, stick save downward if reachable, or get a body behind if not. Kick saves with your feet or knees are effective reactions on low bouncing shots. Whatever you do, avoid allowing uncontrolled rebounds back into the scoring area. Evaluate shot velocity, your hand position, and traffic in front to select your best save option. With experience, save selection becomes instinctual overthought reaction.
Ball Tracking – Keep Your Eyes Glued to the Ball At All Times
Laser-focused ball watching is a fundamental lacrosse goalie skill for precisely tracking shot trajectories. As soon as a player winds up, glue your eyes to the ball and tune out surroundings distractions. Watch the ball onto your stick or body on saves, not just until contact. Follow its path on goals too – don’t sulk or get frustrated. Reposition your head as needed to keep the ball centered, especially on behind-the-back shots. Work on ball tracking by having coach’s bomb unpredictable shots, watching for deflections.Solid tracking allows split-second shot evaluation and saves. Advanced goalies can watch the ball while peripherally processing shooter cues for anticipating shot placement.
Power Positioning – Get Wide and Big On Quick Shots From the Crease
Against dodgers sprinting in for quick catch-and-shoot chances, widen your stance and exaggerate lead arm extension to seem bigger. Resist dropping into butterfly too early – stay patiently tall until the release, then explode down. Make yourself as big a presence as possible to intimidate shooters into earlier, more contested releases. Don’t open hips prematurely either. Have lead foot and shoulder pointed toward the ball-carrier, with hands high and head on a swivel. Cut down angles by challenging out further when shooters commit. Even if beat on crease chances, power positioning prevents getting picked apart. Stay mentally engaged rather than shrinking into the net after goals.
…Article Continues…
Angle Play – Cut Down Shooting Angles By Challenging Shooters
Cutting down a shooter’s angle before they release the ball is an effective way for a goalie to gain an advantage. Rather than simply reacting to shots, inch up higher out of the crease as shooters dodge to confront them earlier. Lead with your stick to obstruct their vision and disrupt their focus. Patiently allow shooters to make their move, then become more aggressive in challenging the angle once they commit to shooting. Don’t overcommit too early though. For behind-the-cage cuts, follow the shooter’s eyes and shoulders to anticipate their move topside, meeting them higher to diminish their angle. This forces lower percentage shots or dangerous passes instead. It takes experience to learn proper pre-shot aggressive positioning versus passive reacting. But proactively cutting down angles gives you a leg up on even the quickest shooters.
Calm Confidence – Believe in Your Abilities and Play Without Fear
To reach your potential in goal, you must first believe in your shot-stopping capabilities. Play with self-assurance and composure, not haunted by past goals or mistakes. Maintain focus in the present moment on the next shot, not past failures that can’t be changed. Visualize making tough saves to build confidence. Accept goals as learning opportunities, not reflections on your skill. Don’t allow shooters to sense fear or hesitation that invite targets. Exude calm authority through body language – controlled movements, high hands, and a steel gaze. Let your confidence intimidate shooters into lower percentage shots. Keep perspective on the difference between temporary lapses and permanent lack of ability. Stay mentally engaged after tallies to maintain faith in yourself when it matters most.
Controlling Rebounds – Push or Redirect Shots You Can’t Catch Cleanly
Not every shot will hit your stick perfectly for clean catches. On less than ideal saves, focus on controlling the rebound rather than allowing chaotic deflections. Deliberately steer or push saves you can’t catch outward, wide, or over the crossbar – anywhere but dropping back into the scoring area for second chance goals. Smothering top shelf point blank shots into your chest to drop straight down is effective too. Kick saves with your feet can push shots wide rather than straight back out. Making the extra effort to control saves that handcuff you limits rebound opportunities. Don’t give up on stops you’re not perfectly positioned for. Do whatever it takes to influence the rebound destination, even on less than textbook saves.
Aggressive Outlets – Start Fast Breaks By Hitting Open Teammates
After a save, immediately look upfield to transition into offense by outlet passing to open teammates. Don’t freeze or casually pick out passes – be assertive. Identify cutters waving their sticks before the save. Put touch on lead passes to hit them in stride for fast breaks. Hard underhand tosses are great for close quick stick chances. Overhand baseball throws work for longer outlets to midfielders. Shoulder fakes or no-look passes can confuse defenses. Don’t wait for perfect still options – throw with anticipation. Aggresively call for outlets post-save to spark transition. Push the pace to keep defenders backpedaling. Your quick thinking after saves can catalyze offense, so stay alert.
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Clear Communication – Direct Your Defense With Loud, Clear Calls
As a lacrosse goalie, you have a unique vantage point of the entire field. Take charge of directing the defense through constant vocal leadership. Make loud, assertive calls like “Slide left!” or “Get crease!” to convey shooting threats and instruct specific slides to teammates. Use players’ names whenever possible for clarity. Bark out directions early enough so defenders can react in time. Even simple reminders like “Watch your left shoulder” keep teammates alert. On clears, repeatedly yell “Outlet!” until defenders connect with you. Project from your diaphragm so calls are heard. Hand signals are great secondary tools. Meet with your defenders before games to align on call interpretations. Your vocal commands are essential to guiding the defense effectively.
Quick Feet – Shuffle Side-To-Side to Stay Square to Shooters
Goalies require lightning quick lateral footwork to track dodging shooters while staying square. As the ball moves, push off the inside edges of your feet to shuffle sideways, keeping knees bent and butt low. Avoid turning shoulders early which opens up corners. Maintain athletic readiness to change direction smoothly. Focus on explosive but controlled pushes from your insteps to gain ground laterally. Gradually widen stance on cross-field passes to generate more power. Drill fast footwork routines to ingrain reactive habits until it’s instinctual. Superior side-to-side foot quickness gives goalies a split-second advantage to get in front of shots. Footwork separates the great goalies from the average.
Save Selection – Choose Wisely Between Body Saves and Stick Saves
Every shot requires smart selective judgment – should you stop the ball with your stick or body? Use your stick on routine shots in the mid-levels you can catch cleanly. Absorb blistering close-range shots with your chest and pads to control rebounds rather than deflect unpredictably. On high shots, stick save downward if within reach, or get your body behind them if not. Desperation foot or knee saves can redirect low bounce shots wide. Whatever you choose, avoid uncontrolled rebounds leaving loose balls near the goal. Consider shot velocity, your hand position, and traffic in front when selecting your best save option. With experience, save selection becomes instinct rather than thought.
…Article Continues…
Quick Feet – Shuffle Side-To-Side to Stay Square to Shooters
Lightning quick lateral footwork is imperative for goalies to track dodging shooters while remaining square. As the ball moves, push off your feet’s inside edges to shuffle sideways, keeping knees bent and butt low. Avoid prematurely rotating shoulders which opens up corners. Maintain athletic readiness to change direction smoothly. Focus on controlled, explosive pushes from your insteps to gain ground sideways. Gradually widen stance on cross-field passes to generate more power. Drill rapid footwork routines until reactions become instinctual. Superior side-to-side quickness gives goalies a split-second advantage to meet shots. Foot speed separates exceptional goalies from the rest.
Save Selection – Choose Wisely Between Body Saves and Stick Saves
Every shot requires selective judgment – should you save with your stick or body? Use your stick on routine shots at mid-levels you can catch cleanly. Absorb blistering close-range shots with your chest and pads to control rebounds rather than deflect unpredictably. On high shots, stick save downward if within reach, or get your body behind them if not. Desperation foot or knee saves can redirect low bouncing shots wide. Whatever you choose, prevent uncontrolled rebounds leaving loose balls near the goal. Consider shot velocity, your hand position, and traffic in front when selecting your best save option. With experience, save selection becomes instinct rather than thought.
Ball Tracking – Keep Your Eyes Glued to the Ball At All Times
Laser-focused ball watching is fundamental for precisely tracking shot trajectories. As soon as a player winds up, glue your eyes to the ball, tuning out surroundings. Watch the ball onto your stick or body on saves, not just until contact. Follow its path on goals too – don’t sulk or get frustrated. Reposition your head as needed to keep the ball centered, especially on behind-the-back shots. Work on tracking by facing unpredictable shots, watching for deflections. Solid tracking allows split-second shot evaluation and saves. Advanced goalies peripherally process shooter cues while watching the ball to anticipate placement.
…Article Continues…
Save Selection – Choose Wisely Between Body Saves and Stick Saves
Every shot requires smart selective judgment on whether to stop the ball with your stick or body. Use your stick on routine shots in the mid-level zones you can catch cleanly. Absorb blistering point blank shots with your chest and shin guards to control rebounds, not deflect unpredictably. On high shots, stick save downward if reachable, or get a body behind if not. Kick saves with your feet or knees are effective reactions on low bouncing shots. Whatever you do, avoid allowing uncontrolled rebounds back into the scoring area. Evaluate shot velocity, your hand position, and traffic in front to select your best save option. With experience, save selection becomes instinctual overthought reaction.
Ball Tracking – Keep Your Eyes Glued to the Ball At All Times
Laser-focused ball watching is a fundamental lacrosse goalie skill for precisely tracking shot trajectories. As soon as a player winds up, glue your eyes to the ball and tune out surroundings distractions. Watch the ball onto your stick or body on saves, not just until contact. Follow its path on goals too – don’t sulk or get frustrated. Reposition your head as needed to keep the ball centered, especially on behind-the-back shots. Work on ball tracking by having coach’s bomb unpredictable shots, watching for deflections.Solid tracking allows split-second shot evaluation and saves. Advanced goalies can watch the ball while peripherally processing shooter cues for anticipating shot placement.
Power Positioning – Get Wide and Big On Quick Shots From the Crease
Against dodgers sprinting in for quick catch-and-shoot chances, widen your stance and exaggerate lead arm extension to seem bigger. Resist dropping into butterfly too early – stay patiently tall until the release, then explode down. Make yourself as big a presence as possible to intimidate shooters into earlier, more contested releases. Don’t open hips prematurely either. Have lead foot and shoulder pointed toward the ball-carrier, with hands high and head on a swivel. Cut down angles by challenging out further when shooters commit. Even if beat on crease chances, power positioning prevents getting picked apart. Stay mentally engaged rather than shrinking into the net after goals.
…Article Continues…
Ball Tracking – Keep Your Eyes Glued to the Ball At All Times
Laser-focused ball watching is a fundamental lacrosse goalie skill for precisely tracking shot trajectories. As soon as a player winds up, glue your eyes to the ball and tune out surroundings distractions. Watch the ball onto your stick or body on saves, not just until contact. Follow its path on goals too – don’t sulk or get frustrated. Reposition your head as needed to keep the ball centered, especially on behind-the-back shots. Work on ball tracking by having coach’s bomb unpredictable shots, watching for deflections.Solid tracking allows split-second shot evaluation and saves. Advanced goalies can watch the ball while peripherally processing shooter cues for anticipating shot placement.
Power Positioning – Get Wide and Big On Quick Shots From the Crease
Against dodgers sprinting in for quick catch-and-shoot chances, widen your stance and exaggerate lead arm extension to seem bigger. Resist dropping into butterfly too early – stay patiently tall until the release, then explode down. Make yourself as big a presence as possible to intimidate shooters into earlier, more contested releases. Don’t open hips prematurely either. Have lead foot and shoulder pointed toward the ball-carrier, with hands high and head on a swivel. Cut down angles by challenging out further when shooters commit. Even if beat on crease chances, power positioning prevents getting picked apart. Stay mentally engaged rather than shrinking into the net after goals.
Calm Confidence – Believe in Your Abilities and Play Without Fear
To reach your potential in goal, you must first believe in your shot-stopping capabilities. Play with self-assurance and composure, not haunted by past goals or mistakes. Maintain focus in the present moment on the next shot, not past failures that can’t be changed. Visualize making tough saves to build confidence. Accept goals as learning opportunities, not reflections on your skill. Don’t allow shooters to sense fear or hesitation that invite targets. Exude calm authority through body language – controlled movements, high hands, and a steel gaze. Let your confidence intimidate shooters into lower percentage shots. Keep perspective on the difference between temporary lapses and permanent lack of ability. Stay mentally engaged after tallies to maintain faith in yourself when it matters most.
…Article Continues…
Power Positioning – Get Wide and Big On Quick Shots From the Crease
Against dodgers sprinting in for quick catch-and-shoot chances, widen your stance and exaggerate lead arm extension to seem bigger. Resist dropping into butterfly too early – stay patiently tall until the release, then explode down. Make yourself as big a presence as possible to intimidate shooters into earlier, more contested releases. Don’t open hips prematurely either. Have lead foot and shoulder pointed toward the ball-carrier, with hands high and head on a swivel. Cut down angles by challenging out further when shooters commit. Even if beat on crease chances, power positioning prevents getting picked apart. Stay mentally engaged rather than shrinking into the net after goals.
Calm Confidence – Believe in Your Abilities and Play Without Fear
To reach your potential in goal, you must first believe in your shot-stopping capabilities. Play with self-assurance and composure, not haunted by past goals or mistakes. Maintain focus in the present moment on the next shot, not past failures that can’t be changed. Visualize making tough saves to build confidence. Accept goals as learning opportunities, not reflections on your skill. Don’t allow shooters to sense fear or hesitation that invite targets. Exude calm authority through body language – controlled movements, high hands, and a steel gaze. Let your confidence intimidate shooters into lower percentage shots. Keep perspective on the difference between temporary lapses and permanent lack of ability. Stay mentally engaged after tallies to maintain faith in yourself when it matters most.
Controlling Rebounds – Push or Redirect Shots You Can’t Catch Cleanly
Not every shot will hit your stick perfectly for clean catches. On less than ideal saves, focus on controlling the rebound rather than allowing chaotic deflections. Deliberately steer or push saves you can’t catch outward, wide, or over the crossbar – anywhere but dropping back into the scoring area for second chance goals. Smothering top shelf point blank shots into your chest to drop straight down is effective too. Kick saves with your feet can push shots wide rather than straight back out. Making the extra effort to control saves that handcuff you limits rebound opportunities. Don’t give up on stops you’re not perfectly positioned for. Do whatever it takes to influence the rebound destination, even on less than textbook saves.
…Article Continues…
Calm Confidence – Believe in Your Abilities and Play Without Fear
As a lacrosse goalie, having a calm and confident mindset is crucial for success on the field. With balls flying at you at high speeds, you need to be able to stay focused, trust your skills, and make saves without hesitation. Here are 15 tips to help lacrosse goalies build self-assurance and take their game to the next level.
1. Visualize Success
Mental imagery is a powerful tool for any athlete. Spend time each day picturing yourself making great saves, communicating well with your defense, and having your best game ever. Visualizing success will help build your confidence and prime you for excellence.
2. Stay in the Moment
Don’t dwell on past goals or mistakes during a game. Stay focused on the current moment and the next save. Keeping your mind in the now will help you concentrate on making the next stop.
3. Breathing Exercises
Slow, deep breathing when you feel anxious helps lower stress hormones and gets you grounded. Try box breathing – breathe in for 4 counts, hold for 4, breathe out for 4, and hold empty for 4. Repeat until calm.
4. Positive Self-Talk
Replace doubts with affirmations. Tell yourself “I’ve got this save” or “I’m ready for this shot.” Speaking words of confidence will drown out negative thoughts.
5. Simulate Game Situations
Set up drills in practice that mimic game environments – odd-man rushes, penalty shots, etc. Getting comfortable stopping high-pressure shots will make you more self-assured when similar scenarios occur in games.
6. Establish Routines
Having set pre-game and stop-of-play rituals can provide comfort and focus. Maybe you listen to a certain song or say a motivating mantra. Find what works for you.
7. Track Progress
Note your improvements over time – more saves, better clearing passes, etc. Concrete evidence of your skills will reinforce your belief in your abilities.
8. Manage Perfectionism
Don’t beat yourself up over goals allowed. Even the best goalies get scored on sometimes. Focus on the next play, not past mistakes.
9. Communicate
Talk to your defensemen about positioning, screens, cutters, etc. Being vocal will make you more confident in your unit’s ability to defend together.
10. Proper Equipping
Ensure your gear fits well and provides maximum protection. Well-fitting pads, gloves, and helmets will allow you to play without hesitation or fear.
11. Elevate Your View
Use tools like the Elevate Lacrosse Goalie Training Tool to record and review your play from behind the cage. Seeing the full field will help you read situations better.
12. Hit the Weight Room
Improving strength and conditioning boosts performance and self-belief. Set goals like increasing squat strength or lowering 40-yard dash time.
13. Watch Lacrosse Film
Study college and pro goalies to learn positioning and technique. Seeing high-level play will inspire confidence in your own abilities.
14. Focus on Fundamentals
Sharpening your skills – stick moves, footwork, clearing, etc. – will make you feel surer of yourself in the cage. Master the basics.
15. Have Fun!
Don’t be too hard on yourself. Enjoy competing and relish the challenge. Passion for the game will help you achieve peak confidence.
Building unshakeable poise in net starts with believing in your talent and preparation. By implementing these tips, lacrosse goalies can gain the calm assurance needed to consistently stone opponents game after game. Enter the cage with self-trust and watch your confidence and saves add up all season long!
Controlling Rebounds – Push or Redirect Shots You Can’t Catch Cleanly
As a lacrosse goalie, one of your main jobs is to stop the ball from going into the net. But what happens when you can’t catch the ball cleanly? That’s where controlling rebounds comes in. If you can’t catch the initial shot, pushing it away or redirecting it can be the difference between giving up a goal or not. Here are 15 tips to help you master the art of controlling those pesky rebounds.
1. Get the Angle Right
When a shot comes in hot, positioning your body at an angle towards the ball rather than straight on can make it easier to deflect or absorb the ball. Angle your shoulders and stick towards the ball and you’ll increase your blocking surface area. This angled stance also allows you to push the rebound away rather than have it bounce right back to the shooter.
2. Lead With Your Stick
Extend your stick out first when facing a shot. Let the stick take the impact rather than your body. This allows better control, decreases sting, and sets you up to guide the rebound where you want it – away from the goal.
3. Absorb the Impact
When you can’t catch the ball cleanly, don’t try to swat at it. Absorbing the force with your stick and body, almost like a shock absorber, lets you maintain control and push the ball away purposefully.
4. Redirect Downward
Redirecting shots downward takes practice, but is an excellent way to eliminate rebounds.Aim the bottom of your stick towards the ball to bounce it harmlessly to the ground. This is perfect for high shots near your shoulders or above. Angling the head down 45 degrees and slightly opening the face can help control the redirection.
5. Use Your Body
In lacrosse, goalies can use any part of their equipment and body to make saves and control rebounds. Don’t be afraid to turn your shoulders, block with a leg pad, or absorb with your chest if needed. Do whatever it takes to keep control of the ball.
6. Push to the Corners
When absorbing a shot, push the rebound out towards the corners rather than right back to the shooter. This takes practice and anticipation, but gives your defense more time to react and decreases immediate scoring chances.
7. Keep Two Hands on Your Stick
When absorbing impact against your stick, resist the instinct to drop a hand. Keeping two hands on your stick gives you much better control against hard shots. You can then guide the ball where you want it instead of just hoping it deflects safely.
8. Follow Through
Just like in any sport involving swinging or striking, follow through is crucial. Don’t pull your stick back after impact. Keep pushing or directing the ball to get it as far away from the goal as possible. This follow through is key for controlling rebound direction.
9. Stay on Your Feet
The easiest way to lose control of a rebound is by getting knocked to the ground. Doing everything you can to stay on your feet -like absorbing impact with your legs bent – lets you maintain your positioning and push the ball to safety.
10. Keep Moving
Don’t get caught flat footed while trying to corral a rebound. Keep shuffling your feet and stay athletic in your stance. This mobility allows you to adjust and maintain control as the ball comes off your stick.
11. Limit Pop Outs
Pop outs are uncontrolled rebounds that pop straight up or float right in front of the crease. Work on controlling the angle of deflection so the ball doesn’t pop straight up or towards the shooter. Angling your stick face downward can help here.
12. Close Your Five Hole
The five hole between your legs can be a trouble spot for rebounds. When redirecting low shots, squeeze your legs together tightly and turn your knees inwards to close that five hole. Don’t let the ball sneak through!
13. Protect Your Stick
When redirecting shots, be careful not to expose the back of your stick. Rotate it slightly inwards to decrease the chance the ball deflects off the back and into the goal. Protecting your stick face helps control the rebound.
14. Deflect Out of Play
Not every rebound can be controlled perfectly. Use your stick angle and body position to deflect shots out of bounds rather than right back into play. Giving up a ground ball is better than giving up a goal!
15. Extend Your Recovery
After redirecting a shot, fight to get back into position before the ball comes free again. Extend your recovery by anticipating the rebound direction and meeting the ball before the shooter does. Be quick off your feet and back into position.
Controlling rebounds as a lacrosse goalie is no easy task, but is a critical skill to hone. Mastering redirection angles and maintaining composure through impact can take your game to the next level. Implement these tips during practice, and before you know it, you’ll have rebounds on lock down. Let’s dominate between those pipes this season!
Aggressive Outlets – Start Fast Breaks By Hitting Open Teammates
As a lacrosse goalie, you’re in a unique position to ignite your team’s transition game. After making a save, look to start fast breaks immediately by hitting open teammates up the field with aggressive outlets. Avoid holding the ball or casual outlets that allow the defense to recover. Here are 15 tips to help you become a master of the fast break outlet pass.
1. Scan the Field Quickly
The moment you gain possession, start scanning up field for open cutters or midfielders. Identify passing lanes and potential targets before the defense can react. Be decisive and get rid of the ball.
2. Communicate
Yell short commands like “Outlet!” or direct teammates by name to alert them you’re looking to pass ahead. Clear communication ensures they’re ready for the outlet. Coordinate with your defense on outlet strategies.
3. Fake the Clear First
If no one is initially open, fake a clearing throw to move the defense. This opens up passing lanes for your real aggressive outlet once their slides have committed. The fake buys your teammates time to get open.
4. Hit the Open Man
Don’t overthink or get fancy. Hit the first open cutter you see to start the break. Moving the ball forward quickly gives your team the numbers advantage before the defense can recover.
5. Lead Your Target
Place your outlet pass accurately in front of your teammate’s plane of motion. A good lead pass hits them in stride and allows a quick catch-and-shoot opportunity up field to keep the transition moving.
6. Put Zip on It
Your outlet needs pace on it to beat defenders rotating back into position. Throw tight spirals with velocity to get it there quickly and make it harder to defend.
7. Go Against the Grain
If a defender is shading your outlet man, try skipping the pass to the opposite side of the field. This cross-field outlet against the grain of the defense can completely isolate your teammate.
8. Over the Top
Against a packed-in defense, throw your outlets over the top to space for teammates to run under. High to low passes open up the transition game and take pressure off your clearing.
9. Vary Your Location
Don’t be predictable with your outlet location. Sometimes move way out of the crease towards a sideline to change the passing angle. Other times, step into an over the top release.
10. Shoulder Fake
Sell a fake motion towards one outlet side before coming back and passing the opposite way. This draws defenders away from your intended target and opens wider passing lanes.
11. Quick Stick on the Run
Catch clears on the run and immediately outlet to a streaking teammate up field without stopping. This quick stick catch-and-throw keeps the ball moving and the pressure on.
12. Max Distance
Put your whole body into longer outlet passes. Step towards your target and use your legs, core rotation, and follow through for maximum distance. Extend the clear when you can.
13. Safely Past Midfield
When in doubt, clear the ball safely past midfield yourself before looking to outlet. Only gamble on aggressive outlets when the upside outweighs the turnover risk.
14. High Percentage is Key
A turnover on a forced outlet can lead to an easy fast break the other way. Don’t force low percentage passes. Be patient for higher percentage outlets.
15. Don’t Neglect Fundamentals
Mastering the fundamentals of quick, accurate outlet passing takes time. Focus on mechanics during practice to make aggressive outlets second nature during games.
The ability to ignite transition offense immediately following a save can totally change momentum. Work on your outlet game constantly to become a field general for your team. Look to push the tempo and spark fast breaks whenever the opportunity is there. Let’s get out and run!
Shot Anticipation – Read Shooters’ Stick Positions to Get Early Jumps
Great lacrosse goalies seem to know where the shot is going before it’s released. They get quick jumps and early movement by reading shooters’ sticks, hands, and body language. Developing shot anticipation skills allows you to see the shot sooner and start reacting quicker. Here are 15 tips to help you get a jump on shots by improving your anticipation abilities.
1. Watch the Shooter’s Hands
Focus intently on hand positioning in the windup. Dropping hands indicate low shots, while rising hands usually precede high shots. Watch for quick stick changes that setup the angle of release.
2. Note Stick Positioning
Look for cues like the shooter opening up their stick face during the windup, indicating a sidearm rocket, or keeping the face closed for a bounce shot. Watch how they position the head.
3. Read Eyes and Shoulders
A shooter’s eyes and shoulders tell you where they’re aiming before the shot. Watch for torso and eye direction during the windup to get a jump on their intended target.
4. Pick Up Release Points
Learn each shooter’s individual release point so you can react quickly when their motion hits that point. Some release low, some sidearm, others over the top. Know their tendencies.
5. Trust Your Instincts
Your subconscious picks up on subtle cues your conscious mind misses. When a shooter winds up, trust your gut reactions and reflexes to the initial movements you perceive.
6. Anticipate Shot Type
Consider game situations to anticipate if a shooter might be more likely to rip, bounce, or fake. Thinking ahead gives you an edge to stop different types of shots.
7. Keep Your Feet Moving
Continuously bounce on your toes to help explode quicker when you anticipate a shot release. Staying light and active makes you more reactive.
8. Eliminate Distractions
Tune out the crowd, other players, or anything else that can break your visual lock on the shooter during the windup. Keep laser focused.
9. Quick Peak at Net Placement
When the shooter winds up, cheat a fast glimpse at the exact net placement behind them to get oriented for the save even before the release.
10. Get Low
Drop into an athletic stance as the shooter winds up. Getting low pre-shot helps you explode up or laterally quicker when reacting.
11. Time Their Windup Rhythm
Study shooters’ individual windup rhythm in warmups so you learn to anticipate exactly when their release is coming. Each has distinct timing tells.
12. Stop Ball Watching
Don’t get caught staring at the ball during a windup. Keep your eyes up to watch body positioning for early clues where the shot will go.
13. Challenge Longer Shots
Step up higher on shooters to take away better angles and truncate their windups. This gives you more reaction time on longer range shots.
14. Stay Patient
Don’t overcommit too early or you’ll get faked out of position. Stay coiled and patient, then explode at the anticipated release.
15. Drill Anticipation in Practice
Do reaction and anticipation drills where you must move before the shot. This engrains the hand, eye, and body reading skills needed in games.
Reading shots quicker through anticipation is a difference making skill. With practice, you can get inside the shooter’s head to react faster. Trust your instincts, eliminate distractions, and see the shot before it happens. Let’s work on getting more early jumps this season!
Ball Handling – Improve Clear Accuracy With Quick Stickwork
As a lacrosse goalie, having exceptional stick skills is crucial for initiating quick, accurate clears after making a save. Your ability to cleanly pick up ground balls and make crisp outlet passes to transition defenders can make or break your team’s ability to spark fast breaks. So how can you improve your ball handling and clearing accuracy as a goalie? Here are 15 game-changing tips to take your skills to the next level this season.
1. Perfect Your Cradling Technique
Having a proper cradling motion is the foundation for solid stick skills. When cradling, the top hand guides the head of the stick in a smooth, circular motion, while the bottom hand stabilizes it. Keep your top elbow up and away from your body, and cradle the ball at ear level for maximum control. Cradle with both hands working together, not just relying on your dominant hand. The crisper your cradling technique, the better command you’ll have over ground balls and clearing passes.
2. Strengthen Your Hands
Building hand strength will help you maintain control when picking up tough ground balls or absorbing checks from riders. Use a lacrosse ball and hand strengthener to improve your grip. Juggle a lacrosse ball daily, working up to 100 reps per hand. This engages all the small muscles in your hands and fingers that are vital for stick skills.
3. Perfect Your Scooping Motion
Having a quick, clean scooping motion is crucial for securing ground balls off saves. As the ball approaches, get your stick head flat on the ground, angled slightly towards the ball. Then lift the head up swiftly through the ball, rotating your wrists to get underneath it and gain control. Practice scooping grounders to yourself until the motion feels natural.
4. Draw On Your Box Lacrosse Roots
Box lacrosse goalies have some of the best stick skills, since playing in tight quarters demands quick handles. Even if you didn’t grow up playing box, watch film of elite box goalies and study their technique. Try to mimic their smooth yet lightning-quick cradling and ability to snare tough ground balls in traffic.
5. Do Ladder Drills
Ladder drills are excellent for honing footwork and stick handling. Set up a ladder with side rails and rungs, then step through it while cradling a ball and making different moves – dodging side to side, rolling back, face dodging. You can also scoop grounders dropped into the ladder. The confined space helps refine your hands and feet.
6. Master Quick Stick Passing
Quick stick passing off saves is vital for hitting outlets upfield. Have a partner stand 10-15 yards away and fire waist-level passes your way. Focus on catching and passing the ball in one swift motion before it hits the ground. This teaches you to make instant decisions and get rid of the ball quickly when clearing.
7. Strengthen Your Legs
Strong legs give you better body control when picking up ground balls or stepping into passes and clears. Do squats, lunges and lateral shuffles to build leg power. Stronger legs will make you quicker and more agile coming out of the goal to pick up grounders.
8. Play Wall Ball
Wall ball improves reaction time, hands and clearing accuracy. Stand 5-10 yards from a wall and throw passes against it, working on catching cleanly and delivering crisp return passes. Do this daily for hundreds of reps to ingrain smooth mechanics. Vary the types of passes you throw and force yourself to react quickly.
9. Face Dodge in the Cage
Incorporate face dodging into your practice routine to improve footwork and stick skills. Start in your ready position, then explode forward with a face dodge as if exiting the cage and force the defender to shift. Drop step as you dodge and sell it with a violent swing of your stick. This mimics clearing through pressure.
10. Do Agility Ladder Drills
Agility ladders hone the foot quickness needed to scoop tough ground balls and elude defenders in the clearing game. Run through the ladder doing crossovers, side shuffles, high knees and grapevine steps. You can also combine stick work by cradling a ball. This boosts coordination and reaction time.
11. Play 2-on-2 Scrambles
Scramble drills in tight quarters build ground ball skills and clearing vision. Have two defenders cover you and a teammate as you pass back and forth and scoop grounders. Fight through sticks and bodies while maintaining clean handles and accuracy. This mimics the chaos after a save and pressures you to clear well despite traffic.
12. Watch Film on Elite Goalies
Study film of standout NCAA and MLL goalies to pick up tips on clearing technique and stick work. Take note of how smoothly they cradle, move their feet on ground balls and handle pressure in the clearing game. Notice small details like head position and hand placement when scooping and passing.
13. Maintain Proper Equipment
Having a strung stick that suits your style and size is vital. Make sure your pocket isn’t too deep – this hinders ball control. Ensure your stick length is ideal for your frame so you can cleanly pick up grounders. Replace your stick often to maintain optimal performance. Proper fitting equipment enhances handling.
14. Focus on Clearing Angles and Accuracy
Always clear upfield through open lanes to give your teammates the best scoring angles. Scan the field quickly when clearing to identify proper passing outlets. Deliver crisp, accurate passes to lead teammates into space, not directly at their feet. Clearing smartly takes vision, anticipation and precision passing.
15. Perfect Non-Dominant Hand Skills
Having competent stick skills with both hands is a huge asset for goalies. Force yourself to cradle, pass and pick up grounders with your weak hand during practice. This expands your clearing options and makes you harder to defend. Strive to become nearly ambidextrous through repetition.
Mastering these techniques will transform you into an expert ball handler and accurate clearing goalie. Prioritize stick work drills in your training and don’t neglect the fine details. With consistent practice, cradling, scooping and passing the ball will become second nature. Approach clearing situations with confidence, get the ball upfield quickly and enable your team’s transition game. The extra work you put in will pay big dividends this season with faster, smarter clears after big saves.
Mental Toughness – Have a Short Memory After Giving Up Goals
Bouncing back mentally after surrendering goals is one of the biggest challenges goalies face. As the last line of defense, you’ll inevitably let some shots in no matter how talented you are. But the key is having a short memory and not letting mistakes or goals against negatively impact your confidence or focus moving forward. Here are 15 tips to help lacrosse goalies develop a resilient mindset and stay mentally tough throughout games.
1. Have a Pre-Shot Routine
Having a consistent pre-shot routine helps stabilize your mindset entering each situation. This can be as simple as visualizing making the save or taking a deep breath. Relying on the same ritual before every shot helps you reset mentally and forget about previous goals allowed.
2. Focus Only on Controllables
Don’t obsess over uncontrollable factors like the ability of your defense or the referee’s calls. Channel your mental energy solely into elements you can control – your preparation, technique, communication, and readiness on each shot. This keeps your mind in the moment.
3. Be Mentally Tough in Practice
How you train reflects how you’ll perform under pressure. Put yourself in challenging situations in practice to build mental resiliency. Face a lot of reps, shootout drills, and situational scenarios. Embrace adversity in training to develop grit.
4. Have a Growth Mindset
View mistakes and failures as opportunities for growth, not as discouraging setbacks. Adopt a “next play” mentality. Reflect on errors briefly to learn from them, then quickly shift your focus to the next shot. Maintain belief in your ability to improve.
5. Manage Your Self-Talk
Avoid negative internal dialog after giving up a goal. Don’t dwell on the last shot – quickly reframe your self-talk to stay positive. Remind yourself of cues for the next save. Change the narrative going on in your head.
6. Simulate Game Situations
Put yourself in high pressure game-like scenarios in practice. Have teammates shoot on you in intense rapid-fire drills and challenging situations. Face more shots than you’d see in a real game. This conditions you to handle adversity.
7. Have Consistent Body Language
Don’t let your body language betray you after a miscue. Keep your posture confident and avoid slouching your shoulders. Take a knee or go through your pre-shot routine to maintain composure. Nonverbal cues impact your mindset and perception.
8. Focus on Your Process
Judge yourself based on your preparation and the process, not just outcomes. If you take care of the small details, the results will follow. Outcomes are sometimes out of your control. But your process is always within your control.
9. Meditate Regularly
Meditation strengthens your ability to stay mentally centered and shrug off mistakes. It trains you to avoid getting wrapped up in negative thoughts. Try meditating 10 minutes daily to enhance your focus and emotional control.
10. Have a Short Memory
No matter what happens on the last shot, don’t dwell on it. You can’t change the past. Immediately shift your full attention to the next shot. Be absorbed in the present, not distracted by the last goal.
11. Embrace Competition in Practice
Create competitive one-on-one battle drills that test your mental resolve. Face repeated breakaways, shootouts, and isolation situations. Thriving under pressure in practice will reinforce your poise in games.
12. Talk Positively to Yourself
Stay upbeat internally, especially during challenging stretches. Give yourself positive reminders like “I’ve got this next one.” Don’t criticize yourself. Be your own best motivator.
13. Have Amnesia After a Goal
No matter how discouraging or fluky a goal is, instantly erase it from your memory. Don’t replay it in your mind or obsess over it. Completely shift your focus to the next opportunity to make a save.
14. Maintain Perspective
Remember it’s just one goal in a long game. Don’t exaggerate its significance in your mind. Keep your confidence intact by maintaining proper perspective after goals.
15. Focus on What’s Next
The past is irrelevant. The next shot is all that matters. Keep your mind from lingering on the last goal allowed. Lock in your focus on making the upcoming save. Staying present is key.
Developing mental toughness allows you to quickly rebound after goals against. By implementing these tips, you can cultivate the short memory and resilience needed to play your best through four grueling quarters. Have confidence in your preparation and routines, regardless of the outcome on any single shot. Your ability to continually reset in the moment and make the next save is what defines you as a goalie.
Hit the Wall – Rep Goalie-Specific Drills to Keep Skills Sharp
Goalies need to tailor their training to skills like quick reaction time, lateral movement, and stick work. While participating in team drills is important, you also need individual drills that mimic specific game situations goalies face. Here are 15 goalie-specific drills to incorporate into your routine to keep your techniques sharp this season.
1. Rapid Fire Warm-Ups
Quickshot drills sharpen reflexes and prepare you for action. Have a teammate stand 5-10 yards away and rapid fire 30-50 shots to warm up. Focus on hand-eye coordination and moving economically across the crease. Start every practice this way.
2. Breakaway Elimination
Breakaways test a goalie’s patience and angle play. Go 1-on-1 with a shooter who approaches from 30+ yards out. Use proper edge work, patience and stick positioning to “eliminate” their scoring angle and make the stop.
3. Behind-the-Back Redirects
Sharpen your ability to track and react to tipped shots. Have a player stand out front and redirect shots from a side angle shooter behind their back and toward your weak side. Anticipate deflections.
4. Recovery Drills
Practice recovering into position after making saves. Drop into your butterfly after each stop, then explode back up into ready position. This mimics the rapid reset needed in games after each shot.
5. Screens and Traffic
Dealing with screens and congestion in front tests focus. Have two players screen your view while a third shoots, forcing you to reposition to find lanes around them and make the save.
6. Penalty Shot Drills
Replicate high pressure penalty shot situations. Go 1-on-1 from 30 yards out. The shooter can approach slowly to test your patience. Stay disciplined with angles and force challenging shots.
7. Rapid Rewind Outlet Passes
Quickly transition into fast break outlets after saves. Make a stop, find targets upfield quickly, then hit them immediately with crisp outlet passes. Mimic game speed clears.
8. Underhand Sweep Shots
Force yourself to handle deceptive underhand sweep shots. A shooter behind the cage shoots sidearm, testing your anticipation of path and bounce. Stay patient and square.
9. Close-Range Chaos
Face `live` rapid fire shots from in tight, with attackers continuously rebounding their own shots. Prioritize recovering into position for the next shot over controlling rebounds.
10. Perimeter Shooting
Challenge your ability to stop outside shots using angles and positioning. Have an attacker weave laterally 20+ yards out before shooting. Don’t overcommit or open holes.
11. Off-Stick Drills
Force yourself to save errant shots aimed deliberately off-stick. Don’t follow the ball. Stay disciplined with footwork and hand positioning to make awkward saves cleanly.
12. Behind-the-Back Chaos
Handle behind-the-back shots on the run. Attackers dodge toward the crease before shooting behind their back on the move. Read their eyes and force clean saves despite deception.
13. Blind Through-the-Legs
Stop creative blind shots. A shooter faces away and shoots between and behind their legs. Pick up visual cues early by keying on stick path out front.
14. Low Angle Chaos
Test your ability to recover from low to high. An attacker unleashes a barrage of low bounce shots, then mixes in high releases. Stay controlled dropping and recovering.
15.Redirect Rebounds
Hone rebound control by stopping shots, then having players redirect rebounds back at you. Reset and find the puck quickly after saves. Mimic continuous in-tight play.
Incorporating these goalie-specific drills builds the specialized techniques you need between the pipes. Train with intentional variety to keep your skills sharp and solidify strengths like quickness, agility, focus, communication and stick work. Master the position-specific requisites in practice, then execute them flawlessly under pressure when game time comes.
Proper Equipment – Use Top Gear Like Lacrosse Goalie Heads for Peak Performance
Having the right goalie-specific gear dialed in is crucial for maximizing your potential in the cage. Your equipment setup directly impacts range of motion, protection and performance. Take the time to select top lacrosse goalie equipment and customize it to suit your style, so you can feel confident and play at your best this season.
1. Find the Right Goalie Head
Your goalie head is the centerpiece of your setup. Look for a design stiff enough to withstand hard shots, but flexible enough to “give” on redirects to help trap balls. Ideal heads have a deep pocket to control rebounds and wide face shapes to take up visual space.
2. Get Properly Sized Pads
Pads that fit your frame allow you to move naturally while providing full coverage. Lengthwise, the knee stack should sit 1-2 inches above your kneecap, and the toe cap should extend just past your skates. Proper fit enhances mobility.
3. Pick Lightweight Shin Guards
Look for high-end, lightweight shin guards that provide solid protection without restricting movement. Foam or plastic guards with removable liners allow for custom sizing. Proper fit is key, as bulky pads can hinder footwork.
4. Get a Lacrosse Helmet That Fits
Ensure your helmet fits snugly to reduce head movement after hard contact. It shouldn’t wobble side-to-side or front-to-back. Newer helmet designs are stronger yet lighter than old-school pro models. Prioritize protection and visibility.
5. Choose the Right Cleats
Pick lacrosse-specific cleats with a comfortable, broken-in fit. Low or mid cut offers maneuverability. Opt for detachable spikes over molded for traction. Aim for flexibility and support in the upper material. Don’t just wear old soccer cleats.
6. Get a Backup Stick
Keep a backup stick strung identically to your gamer readily available. If your stick breaks mid-game, you’ll transition seamlessly to the backup with no adjustment needed. This prevents disrupted rhythm or confidence issues.
7. Upgrade Your Throat Protector
Don’t stick with a hand-me-down thin throat guard. Look for lightweight guards with advanced protection material to handle point blank shots. Newer carbon fiber and dual density foams disperse impact most effectively.
8. Choose Light Gloves With Maximum Protection
Goalie-specific gloves safeguard wrists and hands from stingers. Look for breathable, flexible options with reinforced thumb shields and dense foam or plastic cuff guards. Premium gloves still enhance feel.
9. Get a Body-Sized Chest Protector
Dial in the fit of your chest protector so it wraps your torso without restricting reach. Measure from collarbone to hip for proper length. Straps should secure it firmly. Maximize coverage and mobility.
10. Add Arm Pads for Extra Protection
Supplementary arm pads boost protection from close-range shots. Look for lightweight, low-profile designs that won’t affect throwing mechanics. Foam options harden on impact to absorb stingers.
11. Customize Your Gear Colors
Choose gear colors that pop so shooters can easily track the ball off your pads. Brighter pads also intimidate shooters. Custom graphics showcase personality while enhancing visibility.
12. Prioritize Mobility in Elbow Pads
Pick flexible, lightweight elbow pads that won’t inhibit your throwing motion. Look for pads offering full joint coverage but with minimal bulk. Your elbows do a lot of work, so maximize protection.
13. Break Equipment in Properly
Take time to break in new pads and gloves so they move naturally with your body. Use them in practice first before debuting in games. Properly broken-in gear enhances comfort and response time.
14. Consider a Goalie-Specific Cup
Standard cups don’t account for the unique demands goalies face. Look into specialized cups designed for range of motion and impact protection. Well-fitting protection boosts comfort and confidence.
15. Keep Gear Well-Maintained
Inspect all equipment routinely for needed repairs. Replace items at first sign of deterioration. Keep gear clean and stored properly. Well-maintained equipment performs optimally and prevents injury.
Evaluate and upgrade your goalie gear setup this offseason. Seek out lacrosse-specific equipment designed with the modern goalie’s needs in mind. Properly fitted gear tailored to your style enhances both protection and performance.