Moves:

1. Clears: a. Instep Redirect b. Crossover 2. Dive 3. Split 4. Punch Clear 5. Stack 6. Body Slide 7. Body Drop 8. Supermans 9. Strokes 10. One v ones (dive as last resort) 11. Stay Big (on ground) when to get up and not 12. Lifted shots 1. Clears: a. Ready Position: i. Head up, chest up, hands up, butt down (squat like), knees bent, on balls of feet (should be able to slide a piece of paper beneath heel). ii. When doing either clear Goalie should throw hands across body, toward cage. Their head should stay over the ball and over their foot, their weight should be going forward. They should end in a set position, ready for second shot. b. Instep Redirect: i. Ball should be placed off of outside foot. (anywhere from right off to a foot or two) ii. Goalie should contact the ball with the back of their heel, which pops through the ball. iii. Ball should be sent as flat across the field as possible c. Crossovers: i. Ball should be placed just off of front foot. ii. Goalie should open up front foot, which is aligned with the ball. iii. Goalie should pop back heel through the ball (squish the bug motion) iv. Arms through, weight forward, end in set position v. If goalie gets jammed (ball comes into close) they can sort of back step so that their front foot is still aligned with the ball. vi. Ball should be sent as flat across field as possible. 2. Dives: a. Goalie should push off hard and cover as much ground as possible. Goalie should be able to cover the distance of almost if not the entire cage from one post to the other. b. When diving across the goalmouth they should dive out on a slight angle,

c. d. e. f.

not flat across. Goalie should dive on side, not flat on stomach Goalie should bring both hands. Big hand up when diving to the right, stick up and reverse when diving to the left. Goalie should keep a strong stick on the ground, meaning they should keep a good grip and lock their wrist so that when the ball hits the stick it does not fly over and into the cage. A good way to teach diving to someone who has never done it before or who needs practice on staying on their side: i. Have goalie kneel and alternate diving to each side. ii. Have goalie focus on sliding stick or big hand across the ground until they are laying down in a full dive. iii. Emphasize that they must be fully flat so that there is no gap underneath their armpits where ball can slip through. iv. Add balls to the half dive v. Have them stand and do a full dive to either side. vi. Drill: Around the Cage: 1. All goalies start at one post. 2. Shooter sends ball to opposite post 3. Goalie pushes off and dives 4. Goalie gets up, runs around cage and gets back in line while other goalies go. 5. Can be done to both sides.

3. Split: a. Should be used sparingly b. Should be used to cover ground, not simply a move where goalie drops straight down. c. First timers: i. Have goalie stand in ready position ii. Stay low iii. Push off iv. Slid front foot over the ground as body gets lower v. Front leg is extended straight out vi. Back leg is tucked (sort of the reverse of a figure four slide), knee is bent so back leg is back, bottom of foot is facing opposite sideline as front leg vii. Right side: stick slides flat on the ground behind front leg. It should be extended as far out fast the kicker as possible. Also keep a strong stick here. Big hand comes up and across. viii. Left side: Big hand slides flat on ground past front leg. Stick comes up and across reverse. ix. Lean head over leg, use back leg like a spring to propel forward. x. Make sure goalies are super stretched before doing splits. xi. Drills: 1. Split box 2. Around the cage: same as dive, but use splits.

a. Make sure ball is sent out to either side far enough so that goalie has to cover ground when doing split. b. Avoid splits during strokes 4. Punch Clear: a. Can be done to both sides, Goalie can use whichever foot they feel most comfortable with, but it is good to be able to do both. b. Used in a 50/50 situation. Goalie and field player have equal opportunity to reach ball. c. Goalie will be sprinting forward, and much like sliding in softball they should break down footwork into choppy steps just prior to move, and should be getting lower to the ground. d. Front foot will contact the ball, back foot be reverse figure four (like split) i. Front foot will be coiled as goalie comes down, and will spring out as goalie contacts the ball. 5. Stack (Double Leg Stack): a. Should be used when field player is very close in circle and is cranking up for a shot. b. Goalie will sprint forward, getting lower as they go, and will slide on hip, bringing both legs forward. c. Stack should only be done to the right side (legs to left, big hand on top, stick on ground) d. Legs should be stacked, one on top of the other. e. Big hand comes up and across f. Stick on ground, create as small a gap as possible under armpit. Stick kind of braces the fall g. Goalies should line legs up with the ball. h. The move is not plopping down and it is NOT a take down move. Goalie should swing in on hip. 6. Body Slide: a. Used in one vs. ones. b. Goalie should be sprinting forward at full speed, and getting lower as they get closer to contacting the ball. c. This is the take out move. d. A good time to pull this move is when player is looking down to receive the ball as they cross into the circle. e. Goalies body should essentially be parallel to the end line. All parts of their body should move forward together as a whole. f. Goalie should contact the ball/throw their bellybutton at the ball. i. Throwing just hands or feet/legs at the ball will make it easier for field player to make a small pull in either direction to beat goalie. 7. Body Drop: a. Used on corners. i. Flyer should ALWAYS be on goalies left even on reverse corners

b. c. d. e.

f.

so that they never cross in front of the goalie when they run toward the ball. On regular corners goalie should be a few feet in from the near post. Goalie will sprint out about 3-5 steps (around top of yellow Lax circle) Goalie will crouch down, keeping both knees off of the ground On the straight shot only, goalie will kick feet out, and extend arms so that they end in a dive position. Goalies stick should cover the near post and be held firmly. It is especially important to have a strong stick so that the ball does not roll over it. If ball contacts body, goalie should sit up on hip and stick sweep the ball over the sideline.

8. Superman: a. Goalie should leap completely off of ground. b. Goalie should leap up and out. It is important to go out before coming back down. c. Goalie should extend stick and big hand out to reach for ball. d. Goalie should land flat on stomach, using hands and arms as a cushion e. Drill: i. Around the cage: 1. Make sure ball is to the opposite corner so that goalie must fully extend. 2. Do to both sides ii. Strokes: 1. Place cones to either side of goalie that they must leap over before coming down 9. Strokes: a. I was really trying to use the supermans for strokes and found it to be pretty successful. Goalie should mimic soccer goalie by leaping up and out not just down. b. Avoid using splits c. Only back of heel must touch the line d. Explode out 10. 1 v 1 a. Goalie has a few options. i. Body slide: 1. Goalie needs to time this move correctly. 2. They should start the sprint just before or as the field player is receiving the ball into the circle. When field player looks down we attack. Goalie must be close enough to the field player when they pull the move so that they contact player before they can pull. ii. Sprint up and break down: 1. Goalie should channel the field player by sprinting slightly

to the strong side of the player, thus forcing them weak. 2. Goalie should use little feet to keep player in front and weak. a. Goalie should be about a sticks length from the player. 3. Goalie can use a well timed dive as a last resort as player moves onto the same plane as goalie. This too must be well timed. 11. Stay Big: a. When goalie is on the ground, typically after pulling a move, there are good times to get up and there are good times to stay down. b. If the ball is still in the immediate area and goalie is in a dive position, they should stay down, and reach big hand out towards the ball. They can angle big hand down and in so that if player lifts ball it goes right into big hand. i. Goalies should scoutch toward ball so that they are always in front of it/in between the ball and cage. ii. Try to avoid creating a gap in armpit while inching toward ball. 12. Lifted shots: a. Over head: i. Goalie should drop step and sprint back ii. Goalie should use big hand to pop the ball up and over the cage, or try to get a stick on the ball. 1. No back peddling, and no swatting. 2. Jumps need to be timed correctly b. Regular lifts: i. Goalie should always bring both hands to ball. Do not leave stick behind. ii. Stick must go reverse when appropriate. iii. Goalie can use big hand to punch ball out or redirect it iv. On softer shot balls, goalie can briefly trap ball between hands, guide it to ground, and clear it.

Footwork Drills
When doing these drills you want to use little feet when moving sideways, and a regular sprint/back peddle when moving forwards or backwards. Whenever you are sprinting forward, you need to incorporate break down steps. Break down steps are basically little feet. As you sprint forward you do not want to come to an abrupt halt. Instead, as you near the place where you will meet the cone, or ball, or person, take about three small, short, choppy steps forward. You should end this movement by being in your set position. Pause for about a second in this position before changing direction.

1. Rectangle: (sets of 3) a. You need 4 cones. b. Set up a rectangle shape with the cones c. Start at circle, in set position d. Sprint up, break down steps, set. e. Little feet sideways. f. Back peddle g. Little feet back to start. h. Forward/Backward cones should be about 5 yards apart. i. Side to side cones should be about 7 yards apart.

You can also make this into a split box. Sprint forward and do splits across front and back. Font and back cones should be farther apart than normal. A good rule of thumb for the distance is to do three lunges across. The goalie should be able to split three times as far or farther than you can do a lunge.

2. Iron Cross: (sets of 3) a. You need 5 cones. b. Start at circle c. Sprint up to middle cone, break down steps, set. d. Little feet to left side (your left) and back to center. e. Sprint up to top cone, break down, set. f. Back peddle to middle cone. g. Little feet to right side and back to center. h. Back peddle to starting cone. i. All cones should be about 7 yards apart

This can also be done with moves. Goalie starts at center cone and does a move to each outside cone (stack, body slide, punch clear to both sides). They should back peddle back center cone after each move.

3. Up Two, Back One: (sets of 3: 1. Sprint 2 and 3. Little feet) a. You need 5 cones b. Start at circle c. Sprint up two cones d. Sprint back one e. Repeat this pattern until you end on last cone by sprinting straight through. Jog back to start f. When sprinting stay low, especially on turns. Really plant your foot and push off as you change direction. g. When doing little feet always face up field. h. Stay low through the burning quads i. Cones should be about 7 yards apart

4. Sunburst: (3 sets. 1. Sprint, 2 and 3 little feet) a. You need 11 cones b. Start at circle (middle cone) c. You will always return to the middle cone. d. You will move around the sunburst in a clockwise direction. e. You must go to all of the 10 outside cones in order. f. Touch each cone, including center. When doing little feet, that means you bend at the knees to touch, not the waist. g. Vary the distance of the cones from the center cone. The longest should be about 5-7 yards away, the shortest can be a long step away from the center. This shape can be different every time you set it up. h. When sprinting: stay low, push off back foot. When returning to center cone you are still sprinting, not back-peddling. i. When doing little feet work through the burn. j. This drill is about speed, quickness, and staying low. You can time yourself and try to beat it on the second run through.

5. Stick of Death a. You need a stick or a line and a stopwatch b. This drill is continuous and at full speed, meaning as fast as you can go for 3 minutes and 30 seconds. c. You must pick your feet up and get all the way over the line or stick. 1. One foot over and back. (30 secs) a. Step over with right foot, follow with left b. Step back over with right foot, follow with left. 2. Both feet over and back (30 secs) a. Jump over line or stick with both feet at the same time. 3. Right foot (15 secs) a. Jump over stick or line with right foot 4. Left foot (15 secs) a. Jump over stick or line with left foot 5. Sideways, both feet over and back (30 secs) a. Turn sideways b. Jump over stick or line with both feet together 6. Sideways one foot over and back (30 secs) a. Right foot over, left foot touch b. Left foot over, right foot touch 7. Shuffles right (30 secs) a. Turn back to original direction b. Do little feet around the stick in an oval. (or approximate with a line) 8. Shuffles left (30 secs) a. Switch directions and do little feet around stick in an oval b. Stay low, fight the burn.

6. Pregame footwork: a. Two rounds (anywhere from 30-60 seconds) b. Goalies start facing you. You point to different directions and they follow. c. First Round: i. Left, right, up, back. 1. Left: little feet left (your left, their right) 2. Right: little feet right (your right, their left) 3. Up: they sprint toward you (You point behind you) 4. Back: They back peddle (You point at them) ii. Hit it: goalie hits the ground and pops back up iii. Jump: goalie jumps iv. Punch clear: you make a punching gesture with arm 1. They should be sprinting forward when you give this move. They can do a punch clear with either foot v. Dive: you throw both arms out in a dive motion to either side. They will dive to the side you indicate. 1. This should be done when they are moving sideways and the dive should be given to the side of the direction they are moving. d. Second Round: i. Left, right, up, back, hit it, jump ii. Stack: you use right arm and swing it back like you are hitting a ball. 1. This should be given when they are sprinting forward. They will stack and get back up. iii. Body Slide: Raise both arms out to the side like a T. 1. This should be given when they are sprinting forward. They will body slide and get back up. e. I usually give about 3-4 moves per time I do it. So maybe something like 2 stacks and 2 body slides, or 2 dives and 2 punch clears. f. This is a great pregame foot work drill because it looks really cool when they are in sync, it puts them in the mind frame of performing those moves, and it is a great warm up to get their feet and legs moving.

7. Half Circle: a. Goalie starts in center of cage. b. A half circle is created around the goal mouth, with about 5 cones at about 7 yards from goal. c. Goalie sprints out to first cone, and does little feet all the way around to last cone. d. Goalie back peddles to middle of cage, then sprints out to first cone, back peddles to middle, and repeats until they have made it out to all of the cones.

Drills: 1. Rollie Goalie: a. Goalies lay on ground in the circle in front of the cage. They will lay extended in body drop/dive position. b. Goalies face shooter, who has a large pile of balls (20ish) c. Shooter will alternate shots to each goalie. d. Goalies will take a shot, then roll over until they are once again facing shooter. e. Shots should be fast paced. Goal is to have goalie be a little disoriented, then pick up ball and make the save while on the ground. f. Goalie should use stick sweep if the ball hits their body, or use their big hand to pop the ball out to the side. 2. Stay Big: a. Goalie will start at one post. b. Shooter will have a pile of balls off of the opposite post. Shooter should be about 3-5 yards away from cage. c. Shooter puts a shot to opposite post; goalie dives to save. d. Shooter will send about 4-5 flicks at goalie/to the corner i. Goalie should try to stay big, reach big hand out, and just basically do anything they can to keep ball out of cage. 3. Turn: a. Goalie starts in normal place in front of goal. b. Shooter scatters ball around the circle. c. Goalie starts facing the goal cage. d. Shooter will move around the circle shooting (5-10 balls) e. Shooter will call turn and shoot. i. Goalie is trying to pick up the ball as quick as possible and finish with a good clear. 4. Pick Offs/Dive across: a. Goalie starts on left post. b. One shooter is positioned around stroke mark c. Second shooter, or other goalie should carry ball in to the hash mark on the end line (or if its a goalie they can just send the ball in from that area). d. Drill is trying to mimic balls carried to endline and sent in to stroke mark. e. Hash mark shooter should alternate where they send the ball. i. Up to stroke mark ii. Straight across f. Goalie must make the decision to do one of three things: i. If ball comes close enough to pick off, they should use their feet and clear it or dive straight out and use their stick to intercept ball. ii. If ball goes to the stroke mark for a one time they should drop step, and dive out hard at a slight angle. Big hand and stick should be up, and goalie should work to cover whole cage.

iii. If ball goes to stroke mark but goalie sees it will not be a one time, they should drop step, gain ground, and get set for the shot. 5. Stacked Goalies: a. Goalies line up in vertical line facing shooter b. Shooter sends lifted balls to goalie. c. Goalie pushes ball out with big hand, or traps and clears d. Once goalie makes save they sprint out the way they cleared the ball and get back in line. Works best with more than two goalies, but we used this in warm up for little lifts. 6. Up Downs: a. Can do to both sides, but works best with goalie starting on left post. b. Line up 10 balls across goalmouth, approximately 5 yards out. c. Goalie starts on left post and gets a shot to the opposite corner (right post). d. Goalie dives across to make the save and then gets a little lift to original corner (left post). e. Continue this process for all 10 balls. f. Little lifts should be quick, but allow goalie just enough time to be able to get there, even if not fully standing. g. This is also a great game warm up drill.