The "Extended Wind-Up Drill" for Lacrosse Goalies

Extended Wind-Up Drill

Two Layer Dip

Objective of the Drill

The "Extended Wind-Up Drill" is designed to improve the composure and reaction ability of lacrosse goalies. Its purpose is to train goalies to maintain their stance and avoid premature movements before an opponent's shot. Strengthening this skill helps goalies develop greater consistency in their movements and better responsiveness to both long- and short-range shots.

Drill Execution

1. Player Positioning:

   • Shooters position themselves at the top of the attack area.

   • Goalies take their stance in the goal, ready to react.

2. Executing the Drill:

   • Shooters perform a double "cro hop" before taking a shot.

   • This movement forces the goalie to hold their stance longer than usual.

   • The goalie must focus on not moving before the shot and maintaining their body structure.

3. Correcting Common Mistakes:

   • Dropping the stick: Some goalies lower their stick before the shot, compromising their reaction ability.

   • False step with the off-stick foot: Poor initial positioning can affect movement direction towards the ball.

   • Late hop into stance: Delayed stance setup reduces reaction efficiency.

   • Constant foot movement (“happy feet”): Feet should remain firm at the moment of the shot for better reaction.

Benefits of the Drill

1. Greater Consistency:

   • Avoiding premature movements allows goalies to maintain a uniform saving technique.

2. Better Stance Control:

   • Holding composure prevents goalies from destabilizing and reduces reaction inefficiencies.

3. Improved Game Reading Ability:

   • By working on patience and shooter analysis, goalies can anticipate shots more effectively.

4. Real-Game Applicability:

   • By getting used to holding their stance longer, goalies become more comfortable in real-game situations where attackers use multiple fakes before shooting.

Complementary Drill: "Two Layer Dip"

To reinforce goalie composure, it is recommended to pair the "Extended Wind-Up Drill" with the "Two Layer Dip" drill. In this drill, shooters have two options: shoot directly or pass to a nearby attacker for a quick finish. This forces the goalie to make real-time decisions and develop better anticipation skills.

Conclusion

The "Extended Wind-Up Drill" is an essential tool for lacrosse goalie development. Its focus on composure, reducing premature movements, and optimizing stance helps improve consistency and reaction ability. Regular implementation in training sessions ensures goalies become more confident and effective in-game.
Here are other drills that will help improve your goalie's skills
The Benefits of Juggling for a Lacrosse Goalie
Lacrosse Goalie Coordination and Reaction Drill
Pass Pass Shot Goalie Drill