Get your goalies ready for any practice or game with this progression warm up shown by Head Coach Kyle Smith (UMass)
This can be adapted for any age levels, and the drills can be done on their own, or in this progression format. It’s important to note that the players should always emphasize the key parts including stepping to the ball, positioning, and communication.
For reps and timing, you can vary by ages and number of players rotating in. A general Rule of thumb would be to spend 1-3 minutes of each progression, per player
Please Note:The warm up session is designed to bring value across multiple age levels. You can use this as a foundation to build and develop your progressions. With that being said, we highly encourage you to adjust the drills based on your team’s age and skill levels. Lacrosse Drive should always be used as a starting point — you can make drills easier or harder by changing the constraints.
Progression 1: 1-Handed Ball Toss
Start the session with this drill to get the eye-hand coordination ready to go!
Set Up
Set up about 5 yards away from the goalie, and have them put their weak hand (One that would be the bottom, anchor on shaft) behind their back. Their top hand will be up in a read position. Coach will then toss the ball in different locations, where the player needs to catch the ball
Coaching Points & Principles
- Make sure the goalie is set and on balance
- Always stop to the ball
- Mix up locations on where the ball is being tossed
Progression 2: Stick-Mod Shooting
This next drill will get the stick back into the goalies hands, but forced to save with a smaller stick building off the eye-hand coordination ball toss drill
Set up
Stand about 5-8 Yards away from the goalie. They will be holding a field players stick, not their goalie version. We want to take 50%-75% speed on shot and proceed with the following progressions (10-15 shots before moving on to next one)
- High Locations
- Hip Locations
- Low Locations
Coaching Points and Principles
- Goalies need to step to every shot
- Punch their top hand to the ball
- Eye-Hand coordination needing control ball with smaller stick head
Progression 3: GO Random Stationary
The players will now use their goalie sticks, and face shots at about 50-75%
Set up
Stand about 8-10 Yards away from the goalie. We want to take 75% speed on shot, and mix up on all locations. Goalies will not know where the ball will be placed
Coaching Points and Principles
- Mix up shot locations
- Goalies need to step to every shot
- Reinforce NO rebounds
Progression 4: Cross Field Reads
We now transition to the goalies now needing the move on their arc, facing a shot outside off a pass
Set Up
Put coaches on the 2 high wings, about 10-12 hards away from the goalie. The coaches will pass the ball cross field and take a step down shot. The goalie must be set on the coach passing the ball, as as its thrown, get into position and read for the shot on opposite high high wing
Coaching Points & Principles
- Steps – Goalies need to play within their arc and control steps to get set for the shot
- whether you use a 5 point arc or not, need quiet feet
- Control the ball, limit rebounds
- Mix Up shot locations
Progression 5: Diagonal Cross Field Reads
We progress to goalies now facing shots that come off a pass from the opposite low corner GLE, needing 2-3 steps in their arc
Set Up
Put coaches on the 2 high wings about 10-12 hards away from the goalie, and extra players or coaches on the low corners around the crease. The coaches will get a pass from the low diagonal spot cross field and take a step down shot. The goalie must be set on the pipe where the ball is being passed from, and as as its thrown, get into position and read for the shot on opposite high high wing
Coaching Points & Principles
- Steps – Goalies need to play within their arc and control steps to get set for the shot
- whether you use a 5 point arc or not, need quiet feet
- Control the ball, limit rebounds
- Mix Up shot locations
Progression 6: Low to High Shooting
This next progression, goalies are seeing shots from the high wing off a pass from pipe
Set Up
Put coaches on the 2 high wings about 10-12 yards away from the goalie, and extra players or coaches on the low corners around the crease. The coaches will get a pass from the low adjacent spot and take a step down shot. The goalie must be set on the pipe where the ball is being passed from, and as as its thrown, get into position and read for the shot on opposite high high wing
Coaching Points & Principles
- Steps – Goalies need to play within their arc and control steps to get set for the shot
- whether you use a 5 point arc or not, need quiet feet
- Control the ball, limit rebounds
- Mix Up shot locations
Progression 7: Low to Wing
to Finish the warm up, Goalies are now facing shots from the low wing off a pass
Set Up
Put coaches on the 2 low wings about 8-10 yards away from the goalie, and extra players or coaches on the low corners around the crease. The coaches will get a pass from the low adjacent spot and take a step down shot. The goalie must be set on the pipe where the ball is being passed from, and as as its thrown, get into position and read for the shot on opposite high high wing
Coaching Points & Principles
- Steps – Goalies need to play within their arc and control steps to get set for the shot
- whether you use a 5 point arc or not, need quiet feet
- Control the ball, limit rebounds
- Mix Up shot locations
Progression 8: Close Corner
Finished with shots in close for quick reaction and hand speed!
Set Up
Put coaches on the crease about 5-8 yards away from the goalie, and extra players or coaches on the low corners around the crease. The coaches will get a pass from the low adjacent spot and take a quick stick. The goalie must be set on the pipe where the ball is being passed from, and as as its thrown, get into position and read for the shot on opposite high high wing
Coaching Points & Principles
- Steps – Goalies need to play within their arc and control steps to get set for the shot
- whether you use a 5 point arc or not, need quiet feet
- Try to stay patient for the shots, don’t fall for fakes
- Coaches add in Fakes
- Control the ball, limit rebounds
- Mix Up shot locations