Position guide
Goalie is the most trainable position in lacrosse, because almost all of it is repeatable mechanics: where you stand, how you step, where your top hand goes. Here is how to build it — including work with nothing but a wall and a tennis ball.
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Step 1
Create a free account
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Step 2
Set age and position
Takes 30 seconds. Every answer adapts to it.
Step 3
Ask for a session
Drills, reps and cues come back in seconds.
These drills are starting points. The coach adjusts difficulty, volume, cues and progression to the player's age, experience and current need.
Hold your ready stance 45 seconds, 5 rounds. Cue: hands out in front at chest height, weight on the balls of the feet, stick vertical.
Shuffle along the top of the crease arc following an imaginary ball, 6 laps. Cue: stay square to the ball, always at the same distance from the post.
Touch one post, shuffle across, touch the other. 10 rounds. Cue: never cross your feet, never turn your shoulders.
Call a shot location out loud and step to it, top hand leading. 10 each of the four corners. Cue: hands drive to the ball first, feet follow.
20 reps to each bottom corner. Cue: step down and out, don't drop to a knee — bottom corners are lost by collapsing.
60-100 shots per session from 10-12 yards, mixed locations. Cue: reset to stance completely between every shot.
Throw hard against a wall, catch barehanded, 50 reps each hand. Cue: eyes track the ball the entire flight.
Hold two balls at shoulder height, drop one at random and catch before the second bounce. 30 reps. Cue: fast hands, no lean.
In full gear, bounce the ball low off a wall and make a save on the rebound. 40 reps. Cue: attack the ball, don't wait for it.
Make a save, step out and hit a target 25 yards away. 15 reps. Cue: first look is up the field, second is to the wing.
20 clears with your off hand. Cue: goalies who can only clear one way get pressured relentlessly.
Stance holds, arc shuffles, shadow steps and tennis-ball reaction work off a wall cover most of it — no shooter required. Add live shots twice a week when someone is available.
60-100 quality shots with a full reset between each. Rapid-fire barrages past that build bad habits more than reflexes.
Helmet with throat guard, chest protector, cup, goalie gloves, shin guards and a goalie stick. Don't let a young goalie into the cage without a proper chest protector.
The PrivateLaxCoach AI coach turns these drills into a personalized plan for your player's age, position and goals — and you can send a video of any drill for a coach's breakdown with fixes and an action plan.
