Tomorrow morning, your goalie knows exactly what to work on.
Not a drill library to dig through. One session a day, written for their grade, their level and where they are in the season. It is in their inbox before school.
$29 a month · a session every day of the year · cancel in two taps · a stick, a ball and a wall
The same rhythm, every week of the year
Technique
The mechanics of the position. Stance, hands, and the shapes every save is built from.
Feet
Speed, agility and landings — the half second that decides whether they reach the ball.
Hands
Wall ball and juggling. Hand speed, a soft catch, and an honest count to beat.
Strength
Bodyweight patterns and core. No barbell before high school, and no gym needed.
Game speed
Stance to save to clear, in one motion, at the speed it actually happens.
The long one
Conditioning and the skill work that needs room to breathe. Four times a year, the benchmark.
Rest
The body rests, the habit does not. The week ahead lands, and you get the recap of the week behind.
Your goalie never wonders what today is for. The shape of the week holds from 3rd grade to 12th — only the volume and the difficulty change.
Read a real week of goalie training before you buy one
5th grade · a week from the program
Three of the seven days from the week above, in full, exactly as they land in your goalie's inbox. Stance, footwork, hands, angles and clearing work — all of it built for a driveway, a wall and one ball. No email address, no sign-up, nothing held back.
Monday Link the Chain
Subject line — “The save is only half the play”
Today: 50 minutes • Equipment: stick, wall, 2 balls, 4 cones, a target on a fence or wall
TODAY'S FOCUS: Stop practicing saves as if the play ends there. Today the save is step one of four.
THE WARM-UP — 9 minutes
THE WORK — 33 minutes
- The Goalie Stance — Four Callouts (DRL-02) — 5 min: 10 rebuilds, out loud. Every chain this week starts here, so it had better be automatic.
- Save-Position Catching (WAL-16) — 8 min: 40 throws. Catch it, then immediately look up and away from the ball as if you were finding an outlet. Catch, look, reset. Build the habit before you add the throw.
- Target Toss — Look. Step. Throw. (DRL-36) — 12 min: 30 outlets to a target on the wall or fence. Say the three words out loud on every rep. Look first, step second, throw third — in that order, every time, slowly at first.
- The chain, walked — 8 min: Put blocks 2 and 3 together at half speed. Catch, look, step, throw, then shuffle back to your middle home and reset your stance using The Goalie Stance — Four Callouts (DRL-02). 15 full chains. Slow and correct beats fast and sloppy today.
THE FINISH — 8 minutes
- Easy walk, 2 minutes
- Static Stretch Set A (MOB-20) — 30 seconds per hold
- Forearm and Wrist Stretch (MOB-31) — 30 seconds per arm
THE MINDSET — 2 minutes
Most young goalies celebrate the save and then get scored on ten seconds later because they never moved the ball. The play is not over when you catch it. It is over when your team has it in their half. Say it: "The save starts the clear."
THE FUEL
Eat before you train, not after only. A banana or a slice of toast forty-five minutes before a session is enough to keep your hands from going dull halfway through.
SHORT ON TIME? Do blocks 3 and 4. That is today's minimum.
Keep your eye on the ball,
Coach Greg — LAX Goalie Hub
Tuesday Movement Chains
Subject line — “Move, save, recover, move again”
Today: 50 minutes • Equipment: stick, 4 cones, chalk, tennis ball, flat surface
TODAY'S FOCUS: Chain your footwork — arc, drive, recover, reset — without ever crossing your feet.
THE WARM-UP — 10 minutes
- The Dynamic 8 (MOB-01) — full sequence
- The Skip Series (MOB-18) — 2 rounds
- Lateral Shuffle and Carioca (MOB-17) — 2 passes each way
THE WORK — 32 minutes
- The Rainbow Arc (DRL-31) — 8 min: Chalk your arc. Walk it 6 times, then shuffle it 6 times. Your feet stay on the line, your body stays square to the ball.
- Never-Cross Shuffle (DRL-09) — 7 min: 8 rounds of 20 seconds, full rest. If your feet cross once, the round does not count. This is the non-negotiable of goalie footwork.
- Explosive First Step from Stance (PLY-19) — 8 min: 10 reps, alternating directions, 30 seconds rest between. Freeze every landing before you move again.
- The chain, moving — 9 min: 12 sequences of: set stance at your middle home, shuffle to a pipe, explode one step to a call, recover to your middle home, reset. Take 30 seconds between sequences. Quality over quantity — this is a speed block, not a conditioning block.
THE FINISH — 8 minutes
- Cool-down walk, 3 minutes
- Static Stretch Set B (MOB-21) — 30 seconds per hold
- Calf and Achilles Stretch (MOB-27) — 30 seconds per leg
THE MINDSET — 2 minutes
In a game, nobody tells you when the sequence is finished. You have to decide to reset before your brain is ready to. The reset is a skill you practice, not a feeling you wait for. Say it: "Every rep ends in my stance."
THE FUEL
Salt is not the enemy of an athlete who is training hard. If you sweat through a session, a normal, salted meal afterward helps you hold on to the water you drink.
SHORT ON TIME? Do blocks 2 and 4. That is today's minimum.
Keep your eye on the ball,
Coach Greg — LAX Goalie Hub
Wednesday The Wall Is Your Defense
Subject line — “Turn your wall into a clearing machine”
Today: 55 minutes • Equipment: stick, wall, 2 balls, 3 juggling balls or beanbags, chalk target, timer
TODAY'S FOCUS: Every catch on the wall today ends with an accurate throw somewhere specific.
THE WARM-UP — 9 minutes
- The Dynamic 8 (MOB-01) — full sequence
- Wrist and Hand Prep (MOB-15) — 2 rounds
- Arm Circles and Shoulder Prep (MOB-14) — 1 round
THE WORK — 38 minutes
- Juggling as a focus reset — 8 min: Proficient track: The Three-Ball Cascade (JUG-06) — three runs of 30 or more, then The Goalie Transfer (JUG-16), juggling straight into a save position. Beginner track: The Three-Ball Flash (JUG-05) for the full 8 minutes. Either way, you finish this block with your eyes switched on.
- Outlet Accuracy to Targets (WAL-15) — 12 min: Chalk a target the size of a trash can lid. 40 throws, weak hand first. Count hits out loud. Accuracy is a number, not a feeling.
- The Wall Ball Ladder (WAL-10) — 12 min: 10-15-20-15-10, weak hand first every rung. Catch high, throw with your whole body, not just your arms.
- Quick Sticks (WAL-08) — 6 min: 4 rounds of 60 seconds. Fast hands, soft catch, no cradle. Beat the streak you wrote down last week if you have it.
THE FINISH — 8 minutes
- Easy walk, 2 minutes
- Static Stretch Set C (MOB-22) — 30 seconds per hold
- Forearm and Wrist Stretch (MOB-31) — 30 seconds per arm
THE MINDSET — 2 minutes
A goalie who can hit a target under pressure changes what their whole team is allowed to do. Your defense plays braver when they know the ball is coming out clean. That is real power, and you build it against a wall by yourself. Say it: "I make my team faster."
THE FUEL
Colorful plate tonight. Two different colors of vegetable or fruit at dinner — the pigments are the point, not just the vitamins.
SHORT ON TIME? Do blocks 2 and 3. That is today's minimum.
Keep your eye on the ball,
Coach Greg — LAX Goalie Hub
Every code above opens a full walkthrough — what it is for, the equipment, numbered steps, coaching cues, common mistakes, an easier version and a harder one. The Library holds 222 drills and 185 glossary terms, and it is open to read whether you subscribe or not.
Accountability. The whole day on one page.
- Half a sheet, two copiesIt prints as one landscape page with the card on it twice, side by side. One cut down the middle gives you two — one for the bag, one for the fridge.
- Every block, with a box to tickWarm-up, the work, the finish. Each drill with its minutes and a box for every set, so nothing has to be remembered and nothing has to be scrolled.
- The one thing to get right, at the topThe day's cheat code, in letters they can read from a step away — the same focus the session opens with, put in words a kid actually keeps.
- The branches come with itShort on time, game day, no partner, too hot. The card carries the same options the session does, so a bad afternoon costs you a block instead of the day.
- It ends where the age needs it toGrades 3 to 6 finish with a line for parent initials. Grades 7 to 12 finish with “fix tomorrow”, because by then it is their job.
Every daily email carries both, at no extra cost: the card, ready to print, and a 90-second audio walk-through of the day to listen to before they train.
How it works
Tell us their grade
At checkout you give their first name, their grade, and the address to send it to. That is the whole setup.
It arrives before school
One session a day, sequenced with timings and rep counts. Nothing for you to plan, print or supervise.
Sunday, you get the recap
Your goalie gets the week ahead. You get a plain-English summary of the week behind, so you always know what they actually did.
I did not play goalie
I did not play goalie. I am the coach who kept getting handed one.
My son drifted toward the goal in first grade — the kid who, when a scrum broke and the ball came loose, turned back for the net instead of chasing it. No one had told him to do that; he had worked out for himself that the goal was about to need guarding. Nobody at that level coaches the position, so we worked it out ourselves, in the driveway, over the next five years. Other parents watched their own goalie standing in a net with no plan and started asking what we were doing.
Somewhere in there he told me he wanted to be a great goalie. So we made an agreement, and we still keep it: he works at being the best goalie he can be, and I work at being the best goalie coach I can be.
This program is that answer, written down: one position, built grade by grade from 3rd through 12th, by a USA Lacrosse certified coach who also coaches youth lacrosse at Stanwood. I built it for him. We’d like to share it with you too.
Before lacrosse I raced bikes as a junior, training alongside national-team and professional riders including George Hincapie, and competed at national level in the match sprint on the velodrome. That is where the idea underneath all of this comes from. Talent is not the variable. It’s the little things you do every ordinary day.
One plan. One price.
Under a dollar a day, every day of the year.Monthly
The full daily program. Cancel in two taps from your own account; it keeps working through the month you have already paid for.
Start trainingAnnual
Works out to $24.17 a month, or 79¢ a day. Covers a full season and the off-season that decides it.
Start trainingWhat $29 a month actually buys
A session every morning of the year, written for your goalie's grade, level and point in the season. A Sunday that rests the body without dropping the habit. A weekly summary in your inbox so you always know what they did. And the whole Library behind it, free to read. Cancel any time from your account. Billing stops there and then, and the sessions keep coming until the period you have already paid for runs out.
Straight answers
Tomorrow's session is already written
$29 a month, or $290 for the year. A session every morning, a reset every Sunday, and a program that grows with them.