Ready to Dominate Between the Pipes This Season. Discover the Secret Training Methods Elite NCAA Goalies Use

Ready to Dominate Between the Pipes This Season. Discover the Secret Training Methods Elite NCAA Goalies Use

Perfect Your Stance with Custom Training Aids

As a lacrosse goalie, having the proper stance is crucial for making those split-second reaction saves. But often during practice, you don’t have a shooter relentlessly pelting balls at you. This is where custom training aids can help ingrain the ideal ready position.

Elevate your stance with a goalie dummy from companies like the 11th Man. These life-size dummies allow you to continually perfect your textbook technique – feet shoulder width apart, knees bent, chest forward, head on a swivel. Set up the dummy in front of the goal and rehearse your stance over and over. Having that visual cue and feedback will lock in muscle memory. When game time comes, you’ll drop seamlessly into stance without thinking.

Another handy training tool is a custom elevated platform. This allows you to practice getting low in your stance while building leg strength. Start on a higher platform and progressively lower it as your flexibility improves. Maintaining that athletic stance throughout the game will give you the quickness to snag top shelf heaters.

Master Footwork Drills for Lightning Quickness

Even with perfect technique, if you have slow feet as a goalie you’ll get burned time and again. Boost your foot speed and agility with targeted footwork drills using ladder rungs and cones.

Lateral shuffle drills across the goal mouth are great for building quick push off power from side to side. Have a coach call out “right” or “left”, forcing you to explode in that direction. Changing direction while maintaining balance and control trains muscle groups used in game situations.

Backwards running drills are also ideal lacrosse goalie training. Set up cones and sprint backwards, ensuring your body remains square to an imaginary shot. Work on spinning off cones fluidly to change direction backwards. Mastering these unconventional movements translates directly into cat-like reactions stuffing point blank chances.

Develop Jedi-Like Reaction Time with Target Practice

Seeing the ball leave the shooter’s stick and getting a body part in front of it – that’s the life of a netminder. Razor sharp reflexes can be honed through repetitive target practice.

Have a coach stand in front and fire tennis balls rapidly at your legs, arms, and body. The erratic bounces will keep you guessing. Simply react and stop the balls however possible – block with your stick, snag with your glove, knock away with your hand. Gradually increase speed. This engrains quick reflexive movements needed to stonewall crisp passes behind your back on the doorstep.

Another reaction drill uses golf balls on a tee aiming at targets in the goal. Using only your stick, swing and deflect the balls toward different areas of the net. This improves hand-eye coordination and trains you to flex those lightning fast reflexes making highlight reel saves.

By frequently stressing your reaction time in practice, making reflex saves will become muscle memory during games. You’ll gain a reputation as a brick wall that contorts in inhuman ways to deny goals.

Build Explosiveness and Power with Sled Training

Developing explosive power in your legs is crucial for goalies. Leg drive generates quick bursts across the crease and strong pushes side to side.

Sled training is ideal for building leg strength and power. Use resistance bands or weight plates pulling a sled. Drive hard with your legs, alternating stutter steps and broad jumps. Explode from side to side as if moving across the goal mouth. This training maximizes your leg drive.

Test your newfound explosiveness with vertical jumps. See if you can touch the crossbar from flat footed – that will shock some shooters! By training for strength and power, you’ll have no problem holding your ground against crashing forwards.

Strengthen Grip for More Control on Saves

Like stick handling for field players, a lacrosse goalie relies heavily on hand and wrist strength. After all, controlling those rebound saves requires iron-like grip.

Use a bucket of rice or sand – plunge your hand in and squeeze repeatedly. Add weights for extra resistance. This enhances your fingers and wrist in ways that translate directly into stick control. The stronger your hands, the better you can direct rebounds to your defense rather than allowing juicy rebounds.

Wrist curls and hand grippers also build strength for stick control. And don’t forget about the forearm muscles by twisting a towel or tennis ball. Gaining a few inches of wrist snap can be the difference between cleanly snagging a shot or giving up a costly rebound.

Improve Flexibility and Range of Motion with Yoga

Limber muscles and expanded range of motion gives a lacrosse goalie a crucial physical edge. Yoga is fantastic cross-training for flexibility and mobility.

Incorporate poses like Warrior II, Triangle, and Chair Pose to open up hips and strengthen legs. Bridge pose expands the chest while releasing neck and shoulder tension – crucial for easy head movement. And Downward-Facing Dog provides a full body stretch from ankle to fingertip.

Yoga loosens muscles, prevents injury, and relaxes the mind – exactly what’s needed after facing a barrage of rubber. Added flexibility directly boosts your stops percentage by allowing you to contort and reach shots other goalies can’t.

After yoga, incorporate foam rolling and massage stick work. This loosens muscles, speeds recovery, and optimizes mobility for the next time you step into the cage.

Implementing training methods used by the top NCAA goalies will elevate your game between the pipes. Mastering proper technique, improving quickness and agility, enhancing reaction time, building leg strength and power, increasing grip and wrist strength, boosting flexibility through yoga – put in the work and you’ll reach the next level as a lacrosse goaltender. See you in the playoffs!
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Master Footwork Drills for Lightning Quickness

As any lacrosse goalie knows, quick feet can make the difference between making a clutch save and getting burned for an easy goal. Even with perfect technique, slow reaction times will sink your stats. The solution? Targeted footwork drills that build quickness, agility and explosive power in your strides.

One of the best drills uses a simple ladder laid on the turf. Run through it using different footwork patterns – two feet in each box, left-right jumps over each rung, rapid double steps. Work on lateral slides across the ladder, crossing your feet quickly to build push off power from side to side. You can get creative with the patterns – the focus is doing it explosively at game speed.

Set up a series of cones in zigzag, straight lines or circles – anything to keep you on your toes. Have a teammate call out directions or lead you through as you react. The constant change of direction improves your balance and body control as you plant, pivot and explode in new directions. Even run it backwards! Mimicking the rapid movements needed in the crease translates directly into cat-like agility on the field.

Do footwork drills at the end of practice when muscles are fatigued. Pushing through that heaviness forces your legs to turn on the jets precisely when energy reserves are low. That way fourth quarter lag will never beat you to the post against a sneaky backdoor cut.

Jump rope and speed ladders are old school yet amazingly effective. Alternate your cadence and patterns. Time yourself to monitor improvements and push harder each drill. There’s no limit to the creative footwork patterns you can invent!

To mix it up, run drills on sand, grass and turf to experience different types of resistance and instability. Avoiding flat, predictable surfaces activates more muscles and improves balance. That translates into lightning quick reactions and recovery during live play in the crease when bodies collide and sticks hack at your limbs.

Develop Jedi-Like Reaction Time with Target Practice

Making those split-second, reflexive saves requires heightened hand-eye coordination and reaction time. The good news is you can specifically target and improve this goalie “sixth sense” through focused drills.

Test your baseline reaction skills with classic hand-slap and eye-tracking exercises. See how quickly you can respond to changing visual or physical stimuli. Then begin incorporating reaction drills into every practice to stress your abilities.

Have a teammate rapidly toss tennis balls at your body from close range – thighs, shoulders, torso, legs. Force yourself to react and block the balls however possible. Using your hands, feet, stick and gloves engrains quick reflexive movements needed during live action around the crease. Better to take one in the melon during practice than the game!

As skills improve, do the drills while standing on balance boards or stability balls. This keeps your body constantly off-balance, engaging more muscles to react. Instability training sharpens hand-eye coordination and reaction time.

Another great drill uses golf or wiffle balls set on batting tees around the goal. Take continuous slap shots aimed at specific targets – glove side, top left, five-hole, etc. This improves reflexes and hand quickness while training you to control deflections to safe areas.

By repeatedly stressing reaction time in practice, making those split-second stops will become second nature during live game action. Your Jedi-like reflexes will leave opposing players shaking their heads in disbelief!

Build Explosiveness and Power with Sled Training

Generating power starts in the legs. As a goalie, strong lateral pushes and explosive bursts out of the crease require tremendous leg drive and glute strength.

Enter sled pull training. Hook up a sled using ropes, bands or a shoulder harness. Load it up with weights to provide just the right resistance. Now perform bursts of 5-10 yards, driving hard with your legs, alternating stutter steps and jumps. Focus on exploding side to side across the goal mouth.

You can go high resistance and low reps to build pure strength. Or lower the weight for more reps to train power and endurance. Drag that sled up hills, ramps or stairs and your leg power will hit new levels!

Test yourself with vertical jump measurements. See how high you can explode from a flat-footed standstill. Any improvement here directly correlates to more powerful pushes and greater lift elevating up into shots. Turn those legs into coiled steel springs!

By prioritizing heavy sled training in your program, you’ll overpower even the strongest crashing forwards. Your lower body will become an immovable brick wall. Now that’s one training secret the elite college goalies definitely have figured out!

Develop Jedi-Like Reaction Time with Target Practice

As a lacrosse goalie, making those lightning quick, reflexive saves requires elite hand-eye coordination and reaction skills. The good news is you can specifically target and improve this “sixth sense” through focused drills and repetitions.

Start by testing your baseline reaction time. Simple exercises like hand-slap tests and eye-tracking drills quantify your current abilities. From there, incorporate reaction drills into every practice to stress your skills.

A classic is having a teammate rapidly toss or shoot tennis balls at you from close range. The unpredictable bounces force you to react and stop them however possible – block with your stick, snag with your glove, swat away with your hand. It can feel relentless, but that’s the point! Repetition under fire improves reflexes.

As your skills improve, up the ante by doing drills while standing on balance boards, BOSU balls or stability discs. Having an unstable base engages more muscles and forces your body to make constant micro-adjustments to stay balanced and react. This mimics the mayhem of redirecting point blank shots with flailing sticks and limbs in your face.

You can also set up golf or wiffle balls on batting tees surrounding the goal. Take continuous slap shots aimed at specific targets – top corners, five-hole, etc. Your hand-eye coordination improves as you work on cleanly controlling deflections.

Here’s one of my favorite reaction drills: have a teammate hold a stick target pad at random spots as you drop into stance and react, moving your stick and body into position. This ingrains the essential muscle memory for rapidly squaring up to shots from all angles.

By repeatedly stressing your reaction skills through drills, you’ll develop uncanny reflexes and intuition. Your Jedi-like instincts will allow you to effortlessly track shots and anticipate redirections. Your endless toolbox of reflex saves will demoralize opponents!

Build Explosiveness and Power with Sled Training

Developing tremendous leg drive gives a lacrosse goalie the power to dominate the crease. The ability to explode side to side, make quick lateral pushes and get elevation on high shots requires full body strength – starting with the legs.

This is where heavy sled training can really pay dividends. Hook up a sled to your waist or shoulders using ropes, bands or a harness. Pile on weight plates to provide just the right resistance – enough to feel the burn after 8-10 yards.

Now perform bursts of 5-10 yards, driving hard with your legs, mixing in lateral shuffles, cariocas, backpedals and jumps. The focused resistance trains your muscles for the specific movements goalies need – quick changes of direction, lateral scrambling, elevating up through shots.

Go high weight and lower reps to build pure strength. Or use moderate weight for more reps to target power and endurance. Drag that sled uphill and your leg strength will burst through plateaus!

Test your progress with vertical jump measurements. Any gains here directly correlate with more powerful pushes and elevation when extending to make saves. Turn your legs into coiled steel springs!

By adding heavy sled pulls to your program, your lower body will become an immovable brick wall, allowing you to overpower the strongest crashing forwards. Your newfound explosiveness will bring your game to the next level!

Build Explosiveness and Power with Sled Training

Developing tremendous leg drive and full body power gives a lacrosse goalie the edge needed to dominate the crease. You simply can’t reach elite status without training for strength, speed and explosiveness.

This is where heavy sled pull training can really move the needle. Hook up a sled to your shoulders using a harness, bands or ropes. Load it up with enough weight plates to provide just the right amount of resistance – enough where 8-10 yards is a serious grind.

Now perform short bursts driving hard with your legs, mixing in lateral shuffles, backpedals and jumps. The focused resistance directly trains your muscles for the specific explosive movements needed in the goal – quick changes of direction, lateral scrambling, elevating up through shots.

Go heavier weight and lower reps to build foundational strength. Or use moderate weight for higher reps to target power, speed and muscular endurance for late game stamina. Drag that sled uphill and your leg strength will burst through plateaus!

Test your progress with vertical jump measurements. Gains here directly correlate to more powerful leg drive for quick lateral movements and elevation when extending to make saves up high. Turn your legs into coiled springs ready to explode!

Another great power exercise is resisted sprints. Use bands, a parachute or weighted vest to provide extra resistance for your starts. Follow with 15-20 yard sprints focusing on driving from a standstill and accelerating out of cuts. This mimics the stop and go movements of a goalie reacting to dodges and cuts.

Plyometric box jumps are fantastic for training explosiveness. Rapidly jump up on boxes of varying heights – this builds single-motion power. For goalies, it translates into the ability to launch horizontally to snag a scorcher ticketed for the top corner.

By incorporating heavy sled resistance into your program, your lower body will morph into an immovable brick wall. Your newfound explosiveness will shoot your quickness and leaping ability to new levels. Now get pulling!

Strengthen Grip for More Control on Saves

Having vise-like grip strength is an under-appreciated goalie skill. Controlling those tough reaction saves and rebound outlets relies heavily on hand, wrist and forearm strength. Take time to specifically target these muscles groups.

Use a bucket of dry rice and plunge your hands in up to the forearms. Open and close your fists, squeezing and releasing as hard as possible. The thick resistance enhances fingers and wrists for stick control and shot stopping.

Wrist curls with light dumbbells are another great grip strengthener. Slowly roll the wrist up and down, turning your palm upwards then downwards on each rep. Battling the resistance builds stabilization muscles used for deflecting shots.

Don’t forget your forearms! Use a towel or tennis ball and practice twisting motions. This works the muscles needed for quick stick rotations parrying away bounce shot attempts.

Hand grippers or putty exercises are another easy way to build dexterity. While watching TV, squeeze repeatedly until hands are fully pumped. Goalies simply can’t have strong enough mitts!

By directly targeting often neglected hand and arm strength, you’ll gain more control snagging heaters out of the air and angling rebounds to safe areas. Now get to squeezing!
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Strengthen Grip for More Control on Saves

Ready to dominate between the pipes this season? As any experienced lacrosse goalie knows, improving your grip strength is one of the most effective ways to gain more control on saves. With stronger hands and forearms, you’ll be able to better cradle the ball, effectively pass after a save, and withstand the impact of hard shots.

While many goalies focus their training on footwork, positioning, and reaction time, building grip strength often gets overlooked. But every elite NCAA goalie has a strict grip strengthening routine they follow religiously. Let’s look at the secret training methods these top-tier netminders use to develop a vice-like clamp and command their crease.

Use Fat Gripz or Towels on Bars/Handles

One of the simplest ways to build crushing grip strength is by using wide grips during your workout. Fat Gripz are padded attachments that slide onto straight bars, dumbbell handles, pull-up bars, or kettlebells. By forcing your hands wider, they challenge your fingers, palms, and forearms to exert greater force. You can even wrap towels around bars and dumbbells to achieve a similar effect.

Incorporate these thick handles into exercises like barbell curls, dumbbell rows, and front squats. The extra grip work not only sculpts bigger forearms but also engages your entire core and stabilizer muscles more. Two or three sets of 8-12 reps using fat grips can make a world of difference in just a few weeks.

Hold Lacrosse Ball Static Holds

Nothing taxes your hands quite like clutching a solid rubber lacrosse ball. Simply holding the ball with proper form (fingers together, thumb supportive) for time builds tremendous grip stamina. Perform static holds at the end of your workout for 30-90 seconds per hand. Over time, gradually increase your hold durations.

For added resistance, have a partner press down on the ball while you maintain your hold. You can also stand with your arm fully extended to the side, squeezing the ball as hard as possible. Not only will this drill enhance your grip, it will make cradling the ball feel effortless.

Use Hand Grippers or Strengtheners

Hand grippers and resistance strengtheners are the most direct way to overload your crushing grip. These simple devices contain springs you compress with your fingers and palm to tone your forearms. Adjustable grippers allow you to gradually dial up the resistance as you get stronger.

Aim for 3-4 sets of 6-10 squeezes per hand, or simply rep them out during commercial breaks or between classes. Look for grippers that replicate the width of a lacrosse stick to maximize carryover. There are also finger strengtheners that isolate your digits for superior control.

Hang on Pull-Up Bar for Time

The pull-up bar is the perfect tool for testing and building grip endurance. Simply hang from the bar with an overhand, shoulder-width grip for time. Goalies should work their way up to holding 1-2 minutes per set if possible. You can rest 60 seconds between sets.

For more challenge, hang the lacrosse ball from the bar and cradle it while you hang. You’ll be amazed at how taxing this full-body exercise becomes on your grip. Variations like chin-ups and towel pull-ups also train incredible grip strength for lacrosse.

Rock Climbing

Look for some local rock climbing walls and bouldering gyms to take your grip training up a notch. The act of clinging to holds of all shapes and sizes under bodyweight pressure is the perfect grip workout. The varied hand positions will give you dexterity in your fingers that translates to controlling your stick.

As you climb routes, focus on precision in your hand and finger placement. Work on controlling your body and making smooth transitions between holds. Don’t be afraid to take on some advanced climbs that really test your grip limits. This full-body workout blasts the forearms, hands, and core.

Rope Climbing

If a rock wall isn’t available, set up a rope for climbing. Using just your hands and feet to lift your bodyweight trains insane grip strength. Rope climbing develops the muscles of your fingers, palms, and wrists through a wide range of motion.

Climb the rope hand-over-hand or with a rhythmic over-under technique for 1-2 minutes per set. You can also attach a resistance band above the rope to lean back against. Rope climbing engages your entire core and blasts the biceps too.

Farmer’s Walks

This full-body staple is fantastic for lacrosse goalies. Farmer’s walks involve holding heavy dumbbells or kettlebells at your sides and walking for time or distance. Maintaining a crushing grip under load while walking torches the forearms, hands, traps, and core.

Start with a challenging weight and go for 4-6 sets of 30-60 seconds per hand. Keep your core braced and walk at a brisk pace. You can also use hex dumbbells for added grip work. Increase the weight as you get stronger for maximum gains.

Implementing a few of these grip-destroying techniques into your existing workouts can pay huge dividends. Give each drill 2-3 sets per session and watch your hand strength skyrocket. Along with accessorizing your barbells and dumbbells with Fat Gripz or towels, be sure to integrate unilateral moves like one-arm rows as well.

Strengthening your grip will allow you to snag shots one-handed, swiftly pass after saves, withstand ball impact, and dominate ground balls. Training your hands is one of the most overlooked areas for lacrosse goalies. Follow these tips to develop vice-like hands and maximize control between the pipes this season!

Improve Flexibility and Range of Motion with Yoga

Ready to dominate between the pipes this season? As any experienced lacrosse goalie knows, improving flexibility and range of motion is critical for making saves from all angles. Yoga offers the perfect solution to boost mobility and take your game to the next level.

Most goalies focus on explosiveness and power in the weight room. But without proper pliability, you leave yourself vulnerable in the crease. Elite NCAA netminders use yoga to complement their training and develop supple joints and limber muscles.

Let’s look at the key yoga poses and flows top college goalies use to enhance their flexibility and control their crease like contortionists. Say goodbye to straining for saves and add these yoga techniques into your routine.

Seated Forward Fold

The seated forward fold targets the posterior chain including the hamstrings, calves and lower back. Sit up tall with legs extended. Breathe in and reach arms overhead. Breathe out and hinge forward at the hips, reaching for toes. Hold for 30-60 seconds. This pose stretches the hips and enhances range of motion in your butterfly.

Butterfly Pose

Butterfly pose opens the hips and inner thighs. Sit upright and bring the soles of feet together in front of you. Grip feet with hands and elbows pressed into inner thighs. Gently lower knees toward floor. Hold for 3-5 deep breaths. Butterfly improves hip external rotation to aid in recovery and lateral movements.

Seal Pose

Seal pose develops total body mobility. Lie face down, legs extended and arms by sides. Inhale deeply. Exhale and simultaneously lift arms, legs, chest and thighs off the floor. Hold for 5-10 breaths. This pose opens the shoulders, chest and hips through full range of motion.

Bridge Pose

Bridge pose strengthens the back while improving extension and spinal flexibility. Lie on back with knees bent and arms by sides. Inhale and slowly lift hips up, rolling through the spine. Stay for 5-10 breaths. Bridges prepare the back for the extreme hyperextension required in goalie stances.

Pigeon Pose

Pigeon pose targets outer hip flexibility and external rotation. From all fours, bring one knee forward towards wrist. Lower hips to floor and stay for 30-60 seconds. Repeat on opposite side. Pigeon pose opens stiff hips allowing you to properly splay wide in the crease.

Supine Twist

Supine twists enhance thoracic and lumbar mobility while reducing back tension. Lie on back with arms extended and knees bent. Gently drop both knees to the right, keeping shoulders down. Hold for 5-10 breaths and repeat on the left side. This releases the obliques and lower back muscles.

Cow Face Pose

Cow face pose improves external shoulder rotation. Sit tall with right arm reaching over head and left arm behind back. Clasp hands together and sink chest towards legs. Hold for 30 seconds then switch arm positions. The shoulder stretch allows for full extension on high angle shot saves.

Downward Facing Dog

Downward dog is one of the best full body stretches for goalies. Come to plank position, then lift hips and sink chest between arms. Push heels to the floor and hold for 5-10 breaths. Down dog mobilizes the hips, hamstrings, shoulders and spine.

Triangle Pose

Triangle pose expands range of motion in the hips and down the leg. Step one leg back and extend arms to sides. Hinge at the hip and reach hand towards shin or floor. Feel the stretch down your side body and hold for 30-60 seconds. Triangles allow you to fully splay and extend for saves.

Child’s Pose

Child’s pose releases the lower back between the hips and spine. Kneel on shins and slowly sink hips back towards heels, arms extended forward. Hold for 1-2 minutes, breathing deeply. Use this recovery pose to alleviate compression in your back from goalie stance.

Yoga Flows

Practice a full yoga flow 1-2 times per week to synergize mobility gains. Flow through poses like downward dog, forward fold, low lunge and half-lift that open the hips, hamstrings and shoulders. Hold postures for 3-5 breaths before moving to the next. Yoga flows give a full range of motion workout.

Use blocks and straps to allow deeper stretches as needed. Focus on proper breathing and alignment. Intensity is not important – gently ease into each posture until you feel the stretch. Holding the positions is more beneficial than repetitions.

Final 5-10 minutes for corpse pose, laying on your back in total relaxation. Clear your mind and enjoy the mobility boost.

Adding yoga can make all the difference in unlocking your athletic potential in the crease. Not only will you move more freely, you’ll recover faster and have greater body control. Use a foam roller and lacrosse ball on off days to further boost pliability.

An elastic, supple goalie rules the crease. Follow a smart yoga program designed around poses that open the hips, spine, and shoulders. Your flexibility and range of motion will rapidly improve, allowing you to steal more saves against the most limber shooters. Dominate between the pipes with the mobility of a yogi!

Work on Agility and Quick Feet with Ladder Drills

Ready to dominate between the pipes this season? As any experienced lacrosse goalie knows, developing agility and quick feet is mandatory for controlling the crease. Ladder drills offer the ideal way to build rapid foot speed and coordination.

Most goalies overemphasize upper body power and explosion. But without cat-like agility, you’ll never reach your full potential. Elite NCAA netminders drill ladder patterns relentlessly to own their crease.

Let’s explore the top ladder exercises college goalies employ to take their footwork up a notch. Adding these drills to your routine will have you moving like a middle linebacker, notching saves you never thought possible.

Lateral Shuffle

The lateral shuffle strengthens side-to-side movement and push off power. Set up a ladder on the ground and stand to the side. Keeping a low athletic stance, shuffle quickly across the ladder, pushing off forcefully with each leg.

Perform 2-3 sets of the full ladder length. You can add crossover steps as well. This drill mimics moving across the crease to react to passes.

Icky Shuffle

The icky shuffle works coordination by mixing lateral and forward/backward steps. Shuffle sideways across the first 2 rungs, then turn 90 degrees and backpedal across the next 2. Repeat the pattern down the ladder.

Focus on sinking your hips, keeping feet wide and eye level up. 2-3 sets helps ingrain multi-directional footwork needed to track shots.

Hop Scotch

Hop scotch amplifies foot speed and explosiveness. Use single-leg hops down the ladder, alternating feet each hop. Land softly under control and reset before the next hop.

Increase the speed with each set, developing reactive ability and leg elasticity. Shoot for 2-4 sets of continuous hops down the ladder.

High Knees

High knees boosts conditioning while drilling foot turnover. Jog down the ladder, lifting knees high and turning over feet quickly. Maintain an upright posture – do not lean back.

Complete 2-3 sets as fast as possible with 90-120 seconds rest between sets. High knees train rapid foot strikes needed to move around the crease.

Crossovers

Crossovers work on lateral push strength and multi-directional strides. Shuffle across the ladder leading with one foot, then crisscross so the other foot leads back across.

Keep your center of gravity low for maximum power transfer on each push off. Shoot for 3 total trips up and down the ladder.

Backward Sprint

Backward sprints force quick reactionary steps and hip mobility. Sprint backwards down the ladder, landing lightly on the balls of your feet each step.

Maintain an athletic ready position throughout the sprint. Perform 2-3 sets for 10-20 yards focusing on foot turnover and mechanics.

Forward/Backward

Mixing forward and backward trains change of direction skills. Sprint forward down the first half of the ladder, then sink hips and transition to backpedaling for the second half.

Reach full speed within just 2-3 steps during direction changes. Complete a total of 2-4 laps, lowering sprint time each set.

Grapevines

Grapevines boost lateral mobility through the groin and hips. Face sideways and step laterally across, crossing one foot behind the other on each rung.

Keep feet wide, knees bent and hips sunk. Execute for 2-3 trips down the ladder, then reverse directions.

Incorporate ladder drills 2-3 days per week after warmups for 10-15 minutes. Begin with easier patterns and lower volume, progressing to more complex, intense variations. Use cones for additional footwork drills.

Quickness and coordination separate average from elite goalies. Commit to ladder training and watch your feet become a blur in the crease. Combined with plyometrics and sprints, ladder drills can transform your game-changing agility overnight!

Hone Hand-Eye Coordination with Tennis Ball Drills

Ready to dominate between the pipes this season? As any experienced lacrosse goalie knows, honing hand-eye coordination is vital for tracking shots and making reactionary saves. Tennis ball drills offer an excellent way to sharpen visual tracking skills.

Most goalies overlook hand-eye work, instead prioritizing strength and explosiveness. But without refined coordination, you’ll always be a step behind the ball. Elite NCAA netminders drill hand-eye skills religiously to gain a winning edge.

Let’s explore the top tennis ball exercises college goalies use to develop unparalleled reaction skills. Add these drills to your regimen and watch your save percentage skyrocket.

Tracking and Catching

This basic drill improves spatial awareness and tracking ability. Have a partner stand 10 yards away and toss tennis balls randomly within a 180 degree arc. Maintain an athletic ready position and shift to catch each ball cleanly with two hands.

Start slow with high arcing tosses. As you improve, call for lower, harder throws to either side. Do 2-3 sets of 10-15 catches.

Reaction Catches

Reaction catches boost reflexes and hand quickness. Stand 5 yards from a rebounder or wall with a pile of tennis balls. Allow balls to ricochet back randomly, reacting quickly to snatch each cleanly.

Focus on receiving each ball with soft hands, absorbing its momentum smoothly. Execute for 30-60 second intervals, increasing intensity over 3-5 sets.

Underhand Tosses

This solo drill improves hand-eye synchronization. Hold a tennis ball in one hand and flip it gently underhand to yourself. Shift left and right to receive the ball cleanly without needing to reach.

Start with simple tosses and progress to fast, erratic throws from all angles. Periodically swap hands. Shoot for 100-200 catches per set.

Two-Ball Drill

The two-ball drill taxes visual tracking, reaction time and hand quickness. Have a partner rapidly toss two tennis balls, one after another from 10+ yards away. React and catch each ball smoothly.

This advanced drill requires total concentration and coordination to catch balls of different trajectories. Perform 2-3 sets of 10-15 rapid-fire tosses per side.

Behind-the-Back Trap

This drill improves hand dexterity and body control. Start with a ball in front of you. Toss it over your shoulder and quickly reposition your hands to snatch it cleanly behind your back.

Focus on smooth, coordinated hand movements and quick shoulder rotation. Do 10-15 reps per set, reaching further behind your back as you progress.

Off-Hand Training

Alternate hands during drills to improve coordination in your weak hand. Even elite goalies tend to favor their dominant hand. Consciously train off-hand to gain balance and confidence.

During solo drills, purposely force more reps on your weak side. Have partners intentionally throw more balls to your glove side to even out hand speed.

Box Drill

The box drill combines footwork and reaction training. Set up cones in a box formation. Shuffle around the box sideways and backward, catching tennis balls tossed randomly inside the box.

Maintain concentration while navigating the footwork pattern. Go for 60-90 seconds per set, reducing rest time as you improve. This challenges real game hand-eye skills.

Dedicate 10-15 minutes 2-3 times per week solely for hand-eye training using tennis balls. Start every session with tracking and catching drills to sharpen coordination. Maintain focus and push your limits.

Superior hand-eye skills separate the starters from the benchwarmers. Lock in on the ball and let your hands do the rest. Make fingertip saves other goalies can only dream of with precision hand-eye abilities!

Simulate Game Speed with Full Gear Shooting Drills

Ready to dominate between the pipes this season? As any experienced lacrosse goalie knows, training at game speed is critical for making saves under pressure. Full gear shooting drills offer the perfect solution to simulate live action.

Most goalies practice technical skills at half-speed without a complete game environment. But slowing things down breeds poor habits. Elite NCAA netminders use full gear drills with shooters and simulated pressure.

Let’s explore how the top college goalies immerse themselves in high intensity shooting drills with full protective gear to gain a winning edge. Add these drills to your regime to thrive under rapid fire conditions.

Full Gear Minimum

Always wear full goalie gear including chest protector, arm pads, helmet and throat guard for shooting practice. Gear slows movement so you learn to compensate with extra explosiveness.

Mimicking game equipment is crucial. You need the added weight on saves and shots to replicate stopping power required. Anything less builds a false sense of speed.

Game Balls Only

Practice with actual game balls – hard, heavy lacrosse balls. Soft balls are fine for beginners but provide zero game transfer. Get used to snapping head and hands to full game reactive speed.

Focus on clean catches with soft hands. Have shooters crank up velocity so controlling rebounds becomes instinctive.

Full Windups and Power

Force shooters to utilize complete windups and maximum power on all shots. Ban half-speed nonsense – it only breeds bad habits. Insist on game-speed mechanics and force on all shots.

Work through flinches and fear early on. Learn to harness adrenaline and react under pressure. Saving full cannons makes real game shots feel like cake.

Slide and Recover

Drill slide packages where you move across the crease and get reset for the next shot. Drop step or crossover to move off angle, then immediately get square and centered again.

Exaggerate your angles on slides. Redirect momentum smoothly into rapid recovery and preparation for any rebound or next shot.

Screen Drills

Incorporate screen drills where a player waves a stick or hands in your vision to block the shot. Work on tracking shots through chaotic traffic.

Focus on the shooter’s hips and hands, not the ball, to read their movements through a screen. Trust your instincts and make the save through limbs.

Reaction Drills

Add shooter reaction drills where you call out a random location and the shooter fires there immediately. This taxes anticipation and reaction speed.

Start with basic spots like low left or top right. Progress to more obscure locales to keep shooters guessing. Yell just prior to the shot like in game scenarios.

Chaos Drills

Chaos drills use 2-3 simultaneous shooters firing from all over with no set pattern. Scramble across the arc, stopping shots rapid-fire from unpredictable angles.

Embrace the madness. Forget structure and just move and react. Push your processing speed and reflexes to new levels.

Train 1-2 times weekly in full gear at maximum intensity. Load up on creatine, caffeine or pre-workout beforehand. Implement sliding packages and shooter reactions. Hone your skills under the most demanding game conditions.

Shooting drills in helmets and pads at half-speed make for pretty highlight reels but set you up for failure on game day. Follow the college goalie formula and start dominating between the pipes!

Analyze Technique with Video and Make Adjustments

Ready to dominate between the pipes this season? As any experienced lacrosse goalie knows, detailed video analysis and correction is mandatory for improving skills. Analyzing footage from practices and games allows you to tighten technique and optimize performance.

Most goalies overlook video work, instead just getting “shots up” every practice without defined improvement. But the elite NCAA goalies have every save filmed and scrutinize the footage relentlessly.

Let’s explore how the top college netminders leverage video to precisely refine mechanics and build superior muscle memory. Use video diligently to take your game to the next level.

Film All Shooting Drills

Record video of every shooting drill, setup and angle change during live practices. The footage provides concrete visual evidence for what to improve.

Have a teammate or coach control the camera and tripod. Capture wide angle shots that encompass the entire drill. Supplement with closeup video as well.

Mark Good and Bad Saves

When reviewing footage, call out good saves where technique shined versus bad saves revealing flaws. Note exact time stamps in your notes.

Focus first on highlighting strong form and technical success. Then scrutinize poor habits preventing even better performance.

Catalog Specific Errors

Catalog every identifiable mistake no matter how small. Common issues include over-rotation, dropping hands, leaning, wrong lead step, etc. Build an encyclopedia of fixes.

Be extremely detailed – milliseconds matter. For example, note “1:35 – right elbow dipped on high shot reaction.” Isolating errors accelerates improvement.

Compare Footage Side-by-Side

Compare good reps and bad reps side-by-side. The direct contrast easily reveals subtle differences. Use slo-mo or freeze frames to pinpoint.

Observe how your hands, feet, weight shift, balance and recovery differ on each example. The good footage provides the blueprint.

Film Tracker Shots and Reactions

Meticulously chart shooting drill footage where you call out shot location and react. This exposes anticipation, processing and first-step speed.

Note any delays or false steps signaling poor reading skills. Great goalies already move on the shooter’s initial motion.

Share Video with Coaches

Collaborate by sharing video of saves and drills with your coaches and get their feedback. A second set of expert eyes helps enormously.

Accept constructive criticism without ego. Your coaches have likely trained hundreds of goalies and can quickly diagnose issues.

Reinforce Corrections at Practice

Implement exact corrections the next practice and re-film to check improvement. Resist urge to just scrimmage every day.

Fixing mistakes quickly ingrains proper mechanics through repetition. Video provides the game plan for deliberate, efficient skill refinement.

Allocate 15 minutes after every practice just for video review. Scrutinize footwork, reaction time, hand position, angles and recovery on each save. Video never lies – use it to dramatically boost your save percentage!

Perform Weight and Resistance Training for Strength

Ready to dominate between the pipes this season? As any experienced lacrosse goalie knows, strength training is mandatory for making reactionary saves and withstanding ball impact. Proper weight work builds the muscular power needed to control the crease.

Most goalies focus only on skill work and conditioning. But without foundational strength, you leave performance gains on the table. Elite NCAA goalies follow scientifically programmed lifting routines to gain a competitive edge.

Let’s explore the key strength exercises and training principles top college goalies employ to overpower opponents. Follow these strength-building tips to become an immovable object in net.

Full Body Training

Use a full-body routine hitting all major muscle groups for 2-3 sessions per week. Squats, presses, pulls and loaded carries strengthen the entire kinetic chain.

Stick to compound lifts like squats, deadlifts, rows, bench press and weighted pull-ups. Multi-joint movements provide maximum power transfer.

High Weight/Low Reps

Lift with lower reps (3-5) per set and heavier weight to build max strength. Follow a progressive loading model by adding weight each session.

Get comfortable handling heavier loads with sound form. The nervous system adapts over 8-12 weeks, increasing strength potential.

Explosive Power

Incorporate explosive lifts like cleans, snatches and jerks that train rapid force production. Medicine ball slam variations also boost power.

Focus on speed of movement and follow-through on each rep. Build inside-out power to ignite your hands and feet.

Unilateral Training

Include single-arm and single-leg movements to prevent imbalances and injury. Split squats, rear foot elevated split squats, lunges and step-ups are essential.

Challenge your body control by eliminating the stability of dual limb exercises. Unilateral work strengthens limbs equally.

Sled Dragging

Drag heavily weighted sleds for 30-60 yards to build tremendous start-stop power and durability. Use sleds or resistance bands for added load.

Drive hard on initial steps then chop feet quickly to move the load. Work both forward and backward sled drags.

Isometrics

Use isometric and iso-kinetic exercises like wall sits and planks to increase joint strength and stability in fixed positions.

Functional isometrics mimic your static goalie stance. Hold wall sits or planks for 30-90 seconds, 2-3 sets.

Pre-hab Exercises

Include pre-hab lifts like face pulls, band pull aparts and external rotations to balance pushing and pulling. This prevents injury.

3 sets of 10-15 reps of smaller exercises strengthen joints and connective tissue to handle heavy loads.

Follow a progressive lifting routine customized to your needs and equipment availability. Prioritize full body strength and power 2-3 days per week. This builds the physical durability and resilience demanded in the crease against elite shooters. Let your brute force shine!

Increase Focus and Visualization with Mental Training

Ready to dominate between the pipes this season? As any experienced lacrosse goalie knows, mental skills are vital for performing under pressure. Mental training sharpens focus, intensity, and visualization to achieve a winning mindset.

Most goalies overlook the mental game, instead just mechanically drilled skills hoping for improvement. But the elite NCAA goalies use imagery, self-talk, and simulations to master the mental edge.

Let’s explore the psychological training techniques college netminders employ to excel on game day. Follow these tips to develop unwavering confidence and concentration in the crease.

Imagery Drills

Practice visualization techniques like imagining successful past saves or watching yourself dominate in the crease. Neurologically imprints proper technique.

Make imagery sessions as vivid and detailed as possible. See and feel your motions. Visualization is mental rehearsal that boosts real performance.

Positive Self-Talk

Use positive self-affirmations and self-talk before games and throughout play. Say “I can” instead of “I’ll try” to program confidence.

Tune out negative thoughts or doubts that arise. Be your own biggest believer. The mind achieves what it believes.

Mental Reaction Drills

React to shots mentally with just your eyes while visualized in your ready stance. Hold position and track shots without moving.

Mentally scan for open shooting lanes. Focus only on the ball, ignoring all distractions. This grooves concentration.

Pressure Simulations

Put yourself in simulated game pressure situations at practice. Have coaches and teammates heckle you or institute consequences for goals allowed.

Treat each simulated pressure scenario like the championship game. Learning to thrive under stress transfers directly.

Mindfulness Training

Practice mindfulness techniques like controlled breathing, ignoring negative thoughts, and staying immersed in the present moment.

Tune out the crowd, the last shot, and the scoreboard. Keep pulling your focus back to each new shot.

Mental Replays

Visualize previous mistakes in detail but see yourself making the correct play instead. Write the mental replay with the ideal outcome.

See and feel yourself executing proper form at game speed. Identify the cues you’ll recognize next time.

Written Cues

Write down 2-3 exact focus cues on paper or your arm before games. Things like “quiet hands” or “react, don’t think.”

Refer to these quick reminders between whistles to direct concentration on specific keys. Use them to override nerves.

Highlight Reels

Make a highlight reel of your best saves set to energizing music. Watch before games to boost confidence.

Relive your most amazing saves through your eyes. Use it reprogram your self-image as an elite stopper.

Dedicate 10 minutes daily to mental training. Visualize dominating the crease and see your dream becomes reality. Master your inner game and let external results take care of themselves!

Review Game Film to Read Shooters and Recognize Tendencies

Ready to dominate between the pipes this season? As any experienced lacrosse goalie knows, studying game film and scouting shooters is mandatory. Analyzing tape reveals each shooter’s go-to moves, release points, and shot selection.

Most goalies show up to games blind, hoping their reactions alone compensate. But the elite NCAA goalies meticulously chart opponents’ past goals to gain a winning edge.

Let’s explore the video study and scouting processes top college goalies use to read and control shooters. Follow these tips to gain an informational advantage over the competition.

Catalogshooter Profiles

Create detailed performance profiles on every dangerous shooter you’ll face. Chart their strong and weak sides, shot velocity, aiming spots and release points.

Note situational shot selections like whether they prefer to rip top corners versus dip low shots on the run.

Chart Shooting Percentages

Log each shooter’s shooting percentages from different zones on the field. See if they favor low-to-high shots or prefer skipping one side.

Percentages reveal each player’s true on-target efficiency versus just shot attempts. The numbers help prioritize your positioning focus.

Analyze Individual Goals

Break down every goal you give up to each shooter. When do they score – early in games, late, when tired? Off which dodge moves or step-downs?

Knowing a shooter’s go-to moves gives you a split-second informational edge to anticipate their release.

Study Release Points

Note exactly where each shooter typically releases from – right beside head, across body, 3 yards out. This morphs your vision to their tendencies.

Soon as you identify their release zone, your muscle memory activates to cover their typical aiming spots instinctively.

Share Intel with Defenders

Provide your scouting report to teammates, especially defenders covering these shooters. Give them attack angles and shot preferences to take away.

Collaborative scouting gives your entire defense an advantage by positioning smartly and forcing lower percentage shots.

Focus on Top Threats

Prioritize charting details on the most lethal shooters first. Depth guys can be scouted later or during games.

The high-volume shooters account for most shots faced. Mastering their go-to moves offers the biggest payoff.

Update After Each Game

Re-watch film after each game to update profiles with new data. Tendencies change over a season as shooters adjust.

Keep building your scouting database throughout the year. Detailed shooter dossiers become your secret weapon in big games.

Commit at least one hour weekly to video scouting using game footage. Become an expert on opponents’ top threats. Proper preparation breeds confidence. Take the guesswork out of goalie reactions!

Ensure Proper Equipment Fit and Maximized Mobility

Ready to dominate between the pipes this season? As any experienced lacrosse goalie knows, properly fit protective gear is essential for safety and mobility. Optimizing pads and helmets to your body allows maximal movement and reaction speed.

Most goalies just wear stock pads straight out of the box. But the elite NCAA goalies meticulously customize and tweak their setups to gain an edge. Let’s explore how the top college goalies optimize gear for peak performance.

Get Professionally Fitted

Get professionally fit at a lacrosse specialty store yearly as you grow and change shape. Experts will measure and align pads to your proportions.

Proper length on leg pads avoids over-rotating. Precise arm and chest pad sizing enables full mobility. Invest in a perfect fit.

Test Mobility Before Buying

Assess mobility before buying new gear. Test footwork and range of motion in the store with different pad and helmet combinations.

Bring a few sticks to mimic game movements during fitting. Don’t settle for restrictive equipment that hinders your athleticism.

Custom Pad Curvature

Customize pad curvature to match your stance. Increased knee bend requires more pre-curved pads that contour tighter to legs.

Test different pad pre-curvature options when fitted. This optimizes five-hole closure and mobility in your personal stance.

Properly Weight Gear

Add pad weights strategically to avoid over-rotating. Weighted knee and thigh pads keep pads centered on dive saves.

Ask coaches where your pads lose coverage on drives and add weights in those spots. Weighting also builds leg strength over time.

Helmet Shoulder Alignment

Ensure helmet sits low enough to see over crossbar when head is titled forward. Chin and side straps should be snug.

Helmet alignment enables proper ready position head tilt without obstructing vision. The cage opening should also maximize visibility.

Arm Pads Loose Enough

Size arm pads where they don’t compress arms. Restricting circulation affects hand and finger dexterity during games.

Test arm pad mobility by simulating wide arm extension needed for behind-the-head saves. Prioritize flexibility.

Practice in Game Gear

Wear pads in practice to get comfortable moving at full speed with contact. Mimic game conditions.

New gear may feel restrictive at first. Allow several sessions to fully acclimate to angles and weighting.

Regular Replacement Schedule

Replace worn pads every 2-3 seasons as cushioning and protection materials compress over time.

Old, ill-fitting gear loses protective integrity. Prioritize safety and performance with new pads as you grow and evolve.

Dial in gear specs tailored to your body type. Seek professional fittings and test mobility extensively. Perfectly fitted, customized pads give you every physical advantage between the pipes!

Implement a Consistent Pre- and Post-Game Routine

Ready to dominate between the pipes this season? As any experienced lacrosse goalie knows, following set pre-game and post-game routines is essential. Structured routines optimize performance, recovery, and consistency.

Most goalies just casually warm up and cool down without intent. But the elite NCAA goalies meticulously script and rehearse daily rituals to excel on game day.

Let’s explore the preparation and recovery routines top college goalies use to bring their “A” game every time. Implementing a game day formula removes the guesswork and unlocks your potential.

Scripted Warm Up

Follow the same sequential dynamic warm up before each game to activate your nervous system and muscles. Mimic game movements.

Standardize your pre-game steps so they become automatic. Consistent preparation breeds confidence and performance.

Visualization

Allocate 5-10 minutes pre-game for visualization in a quiet space. See and feel yourself making saves using perfect form.

Imagine game scenarios and watch yourself react smoothly and under control in your mind. This mental rehearsal boosts readiness.

Game Gear Warm Up

Wear full pads during pre-game to acclimate to them before real action. Get comfortable moving at game speed.

Take 5-10 warm up shots in the cage as well. Game gear constrains different muscles than just a jersey.

Set Playlists

Create pump up and relaxation playlists for pre-game and recovery. Use music to direct mindset and energy.

Listen to the upbeat playlist during warm ups to energize. Use the relaxing playlist post-game to decompress.

Fueling and Hydration

Follow a set pre-game and post-game nutrition plan for ideal energy. Consume a light meal 2-3 hours before game time.

Drink 16-24oz of water in the 2 hours leading up to faceoff to ensure proper hydration.

Consistency Over Change

Resist changing routine, even if you have a bad game. Stick to the script and trust in the preparation process.

Tweaking routines creates uncertainty and self-doubt. Have faith in your consistent habits.

Active Recovery

Follow each game with 15-20 minutes of active recovery like easy jogging, biking or foam rolling. Flush waste and reduce soreness.

Use post-game time to analyze and review mental game performance while details are fresh.

Wind Down Period

Allocate 30-60 minutes post-game for mental relaxation and distraction free time before socializing or media.

Unwind and detach from performance by reading, foam rolling, or listening to music.

Follow proven pre- and post-game routines to get dialed in and recover optimally. Master the art of preparation to step on the field ready to dominate every time out.