Good to Great Goaltending is a book for lacrosse goaltenders that contains unique training drills for each human element that helps complete a save: mind, eye perception, reaction time and movement speed. Below is an overview of each of these elements along with the names of the drills that are in the book. As you read the book and execute the trainings, please post comments and input feedback on the different drills listed. Furthermore, read the comments from other people who are doing the same drills. With everybody’s help we can learn from each other and maximize our goaltender skills.

The Good to Great Goaltending book can be purchased by visiting http://www.primesportstraining.com/ and click on the "Store" link.

Mind/Body

A much overlooked area of training for goaltenders is ensuring that their mind and body are fully prepared. If a goaltender’s mind is not focused on saving the ball, they will not play to their full ability. Goaltender’s will sometimes comment on a bad game they had by mentioning, “My head wasn’t in it today.” This means they were not concentrating on saving the ball. Their head was filled with multiple thoughts unrelated to making a save which led to their bad play. A goaltender must be focused, and have a clear mind to be effective.

As well as the mind, it is essential that the body be in the right state. If a goaltender’s body is extremely tense, they will be unable to maximize their quickness. Therefore, a goaltender needs for be relaxed while waiting for their chance to make a save.

DRILLS: Progressive Relaxation, Self-Suggestion, Visualization

Perception

Perception is the quickness of your eyes to sense movement. In lacrosse, the ball moves around the field at high speeds with shots reaching up to 100 miles per hour. Because of this, goaltenders must be able to track the ball with their eyes at all times. The eyes are actually muscles, so like other parts of the body, these too can be trained to be more effective.

DRILLS: Warm-up, Distance Stare, Movement Stare (Watch the Ticker and Screen Savers), Focus Stare, Number Call, Driving Drill, Warm-Up Name Call.

Reaction

After your eyes have perceived the lacrosse ball coming towards you, the mind must select the appropriate action to complete the save. The time it takes the mind to make this save decision is called your reaction. With the ball moving at high speeds, goaltenders only have a split-second to make this decision.

DRILLS: Ball Toss, Focus Gloves/Stick Training, PowerPoint/Screen Saver Pictures, TV/Website/Video Game Response, Text

Movement

After your mind decides which movement it will perform, the muscles must complete this action with explosive speed towards the ball. This action begins with the top hand moving towards the ball followed by an aggressive stepping motion that allows the body to follow behind. Remember, the top hand movement should be a straight line. The start of the straight line movement is where the top hand waits in the ready position. The end of the straight line is where the ball is going.

DRILLS: Shadow Speed Drill, Wrist/Ankle Weights, Fist Press, Foot Agility Drills, Red-Line Drill, Weight Training.