The "Extended Wind-Up Drill" for Women's Lacrosse Goalies

Extended Wind-Up Drill

Two Layer Dip

Why This Drill Matters

In women's lacrosse, goalies must exhibit exceptional composure and quick reflexes to defend against a variety of shots. The "Extended Wind-Up Drill" helps goalies improve their ability to maintain stance and react appropriately without moving prematurely. By mastering this, goalies can develop more consistent saves and better control over their positioning.

How to Perform the Drill

1. Setup and Positioning:

   • Shooters set up at the top of the attack zone.

   • The goalie assumes a ready stance in goal, prepared to track the ball.

2. Drill Execution:

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

   • This motion forces the goalie to stay in stance longer than usual.

   • The focus for the goalie is to resist unnecessary movement before the shot and maintain structural integrity.

3. Common Errors and Corrections:

   • Lowering the stick too soon: A dropped stick before the shot weakens reaction speed.

   • Improper foot movement: A misstep with the off-stick foot disrupts lateral movement efficiency.

   • Delayed stance readiness: If the goalie gets into position too late, their reactions will be compromised.

   • Excessive foot shifting (“happy feet”): Feet should remain planted for better reaction and stability.

Key Benefits for Women's Lacrosse Goalies

1. Increased Save Consistency:

   • By eliminating early movements, goalies refine their reaction time and shot-stopping efficiency.

2. Better Balance and Stance Control:

   • Keeping a steady posture enhances defensive reliability and minimizes instability.

3. Improved Shot Anticipation:

   • Training patience and shot analysis allows goalies to read shooters better and react more effectively.

4. Enhanced Real-Game Adaptability:

   • Goalies who train in holding their stance longer become more comfortable in unpredictable game situations where attackers utilize fakes and deceptive movements.

Additional Drill: "Two Layer Dip"

To reinforce composure, pairing the "Extended Wind-Up Drill" with the "Two Layer Dip" drill is highly effective. This exercise introduces decision-making elements by giving shooters two choices: either take the shot directly or pass to a closer attacker for a quick finish. This forces goalies to react in real time and further sharpen their anticipation skills.

Final Thoughts

For women's lacrosse goalies, mastering composure and shot anticipation is crucial. The "Extended Wind-Up Drill" plays a key role in reinforcing these skills by promoting patience, reducing premature movements, and optimizing stance. Regular practice of this drill ensures goalies develop confidence and perform consistently in competitive settings.