RI Bulldogs Boys GOALIES At-Home Work Packet
We are introducing our at-home training for all Bulldogs players over the year with the interest of giving each and every player tools, tips and drills devised by our high-level coaching staff to help everyone work to improve their games outside of practice time.
This routine is to give our goalies the opportunity to work on a couple of drills weekly to help improve their games. These sets of drills are to be completed 3-4 times per week in conjunction with our Wall-Ball Routine, but is certainly not limited to only that!
*Important! Where your helmet and gloves when doing these drills – always practice how you play!
Reference our demo video below to make sure you are completing these drills with the proper form and fundamentals!
Goalie Drill #1 – Two-Ball Step and Drive Drill
The first drill is called, “Two-Ball Step and Drive” – a drill really focused on goalies stepping to, getting their hands and their whole bodies behind low bounce shots.
Routine:
- 15 Reps
- 1 Rep = Step and drive to the ball on the right, step and drive to the ball on the right.
Points of Emphasis!
- Set-up: Place two balls about two yards apart in front of you, stand directly in-between both balls.
- Make sure that your stick is punching directly behind the ball each time, and your stick head is getting to the ground!
- Have equal balance in both feet when finishing, don’t want to finish off-balance or leaning too heavily in one direction vs. the other.
- Make sure both feet are landing on either side of stick head when finishing.
- Make sure your chest lands over the ball when finishing.
- Have your bottom hand punched out further than top hand when finishing.
- Reset to the middle of the two balls every time, give yourself 1-2 seconds in ready position before going to your next movement.
Goalie Drill #2 – Walk The Line Drill
The next drill is called, “Walk the Line” – a drill that is used to emphasize our steps to the ball, more specifically our ability to explode to the ball and get our bodies behind the ball.
Routine:
- 2 Sets – Walk the Line High Shots
- 1 Set = 3 Reps Stick-side, 3 Reps Off-Stick | Turn around and do it again
- 2 Sets – Walk the Line Hip Shots
- 1 Set = 3 Reps Stick-side, 3 Reps Off-Stick| Turn around and do it again
- 2 Sets – Walk the Line Low Shots
- 1 Set = 3 Reps Stick-side, 3 Reps Off-Stick| Turn around and do it again
Points of Emphasis!
- Set-Up: Find or make a straight line about 10-12 yards long. Get in ready goalie position right over the middle of that line; knees bent, feet slightly wider than shoulder-width apart, top hand up to the plastic of our stick head, bottom hand about halfway up our shaft, chest over your toes, be able to see both of your hands.
- When we step, make sure we are exploding with our outside foot on a 45-degree angle, punch our top hand to the spot we are working, finish with your entire body landing on the side of the line we are stepping to – we shouldn’t allow any part of our body to be making contact with the line!
- Make sure to reset to the center of the line every single time. Give yourself 1-2 seconds in ready position on the middle of the line before going to your next movement.
- STICK-SIDE HIGH: Punch your top hand to the “ball” when finishing, get your head and chest behind the stick head, have equal balance in your feet when finishing.
- OFF-STICK HIGH: Make an “X” with your arms when finishing, get your head and chest behind the stick head, have equal balance in your feet when finishing.
- STICK-SIDE HIP: Punch your top hand to the “ball” when finishing, get your head and chest behind the stick head, have equal balance in your feet when finishing.
- OFF-STICK HIP: Make an “X” with your arms when finishing, get your head and chest behind the stick head, have equal balance in your feet when finishing.
- STICK-SIDE LOW: Get your stick head to the ground when finishing, finishing with your stick head between your feet, get your chest and head over the ball, have equal balance in your feet when finishing.
- OFF-STICK LOW: Get your stick head to the ground when finishing, finishing with your stick head between your feet, get your chest and head over the ball, have equal balance in your feet when finishing.
Goalie Drill #3 – Partner Soft-Toss Drill
This next drill is called, “Partner Soft-Toss” – a drill that is used to emphasize our steps to the ball, tracking the ball with our eyes, seeing the ball into our stick, and exploding to get our body behind the ball.
Routine:
- 10 Reps – Stick-side High
- 10 Reps – Off-stick High
- 10 Reps – Stick-side Hip
- 10 Reps – Off-stick Hip
- 10 Reps – Stick-side Low
- 10 Reps – Off-stick Low
Points of Emphasis!
- Set-Up: Get a lacrosse net, or if you don’t have a net, get two cones/markers and place them 6 feet apart to simulate the pipes on a lacrosse net. Get a partner to be able to soft-toss the ball to you. Have your partner soft-toss the ball to each of these 6 locations, do 10 reps at one position at a time.
- Make sure to reset to the center of the net every single time. Give yourself 1-2 seconds in ready position on the middle of the net before going to your next save.
- Emphasize tracking the ball with your eyes all the way into your stick! Get your eyes behind the ball.
- STICK-SIDE HIGH: Punch your top hand to the “ball” when finishing, get your head and chest behind the stick head, have equal balance in your feet when finishing.
- OFF-STICK HIGH: Make an “X” with your arms when finishing, get your head and chest behind the stick head, have equal balance in your feet when finishing.
- STICK-SIDE HIP: Punch your top hand to the “ball” when finishing, get your head and chest behind the stick head, have equal balance in your feet when finishing.
- OFF-STICK HIP: Make an “X” with your arms when finishing, get your head and chest behind the stick head, have equal balance in your feet when finishing.
- STICK-SIDE LOW: Get your stick head to the ground when finishing, finishing with your stick head between your feet, get your chest and head over the ball, have equal balance in your feet when finishing.
- OFF-STICK LOW: Get your stick head to the ground when finishing, finishing with your stick head between your feet, get your chest and head over the ball, have equal balance in your feet when finishing.
- You can also get creative with this drill and work on other types of shots. Want to work on high shots at your head? Low shots between your legs? You can work on those too!
Want to share yourself putting in the work at home? Post a video on your social media page and tag @RIBulldogs!