Best Drills for Lacrosse Goalies

Lacrosse goalies play one of the most challenging positions on the field. They need lightning-fast reflexes, impeccable hand-eye coordination, and an unbreakable mental game. Training with the right drills can make all the difference in stepping up your performance. Whether you’re new to the position or a seasoned veteran, incorporating structured training with essential equipment like Gladiator Lacrosse gear can significantly enhance your skill set. Here are some of the best drills to sharpen your goalie abilities and keep you at the top of your game.

1. Quick Reflex Wall Drill

A goalie’s ability to react in a split second is crucial. This drill helps improve hand speed, reaction time, and overall awareness in the crease.

Steps:

1. Stand close to a solid wall – Position yourself about five feet away from a brick or rebound wall.
2. Use lacrosse balls for unpredictable rebounds – Throw a ball against the wall and react to its return by making a save using your stick or hands.
3. Increase speed over time – Start at a moderate pace and gradually increase the throwing speed to challenge your reflexes.
4. Alternate hands – Work on both dominant and non-dominant hand reactions to improve overall dexterity.
5. Add a partner for unpredictability – Have a teammate throw the ball at different angles to simulate in-game shots.

2. Arc Movement Drill

Proper positioning is just as important as quick hands. The Arc Movement Drill helps goalies develop smooth, efficient footwork to stay in the best position for any shot.

Steps:

1. Set up a beginner lacrosse target – This will act as a visual reference point for positioning.
2. Mark an arc around the goal – Use cones to outline the standard goalie movement path.
3. Practice stepping along the arc – Move from one cone to another while maintaining a low, athletic stance.
4. Track an imaginary shooter – As you move, visualize where a shot would come from and adjust accordingly.
5. Speed up and add shots – Increase the pace and have a partner shoot at you to reinforce the movement under pressure.

3. Rebound Reaction Drill

Using lacrosse rebounders, this drill enhances a goalie’s reaction time and ability to track the ball, mimicking real-game deflections.

Steps:

1. Position a lacrosse rebounder at different angles – This creates unpredictable rebounds, simulating game situations.
2. Stand in the crease and face forward – Stay in your ready stance, stick up and eyes locked on the ball.
3. Throw a lacrosse ball at the rebounder – React quickly to the ball’s return and make a save.
4. Change your position – Move laterally along the crease to practice different angles.
5. Increase difficulty – Have a coach or teammate adjust the angle and speed of throws to simulate game pressure.

4. Hand-Eye Coordination Drill

A goalie’s ability to track and react to a shot begins with sharp hand-eye coordination. This drill strengthens the connection between vision and reaction speed.

Steps:

1. Use a reaction ball – A specially designed ball with unpredictable bounces helps simulate unpredictable shots.
2. Drop the ball from waist height – Quickly react and catch the ball before it hits the ground twice.
3. Increase height and distance – Start dropping from higher positions and varying angles.
4. Use a partner for variety – Have a teammate toss balls randomly to test your tracking skills.
5. Perform with a goalie stick – Once comfortable, use your stick to react and stop the ball.

5. Screen and Deflection Drill

Goalies must learn to track the ball even when visibility is compromised. This drill prepares you for game situations where defenders and attackers obstruct your vision.

Steps:

1. Have a teammate stand in front of you – They should act as a screen, moving side to side.
2. Have a shooter fire shots from different angles – Your job is to read the ball’s movement despite the obstruction.
3. Improve reaction time – Work on predicting the shot based on the shooter’s body language.
4. Add deflections – Have your teammate tip shots in unpredictable directions to improve tracking.
5. Increase difficulty with multiple screens – Add more players to create a more realistic in-game scenario.

Great goalies aren’t born—they’re made through consistent, focused training. These drills, combined with dedication and the right equipment, will help you level up your performance. Incorporating tools like lacrosse balls, beginner lacrosse targets, and lacrosse rebounders will enhance your training, making your reflexes sharper and your positioning stronger. Stay disciplined, put in the work, and dominate the crease. Whether you’re practicing solo or with teammates, using high-quality gear like Gladiator Lacrosse equipment ensures you’re getting the most out of every drill.