Here is a real week. All seven days.
This is one week of the daily program, written out in full exactly as it went to subscribers. Not summaries, not a sample day — the whole week, including the rest day. No email, no account, nothing held back. Change the grade and you will see the same week written for your athlete.
- Mon · Today50minTechnique
- Tue50minFeet
- Wed55minHands
- Thu45minStrength
- Fri55minGame speed
- Sat60minThe long one
- SunRest
Monday Link the Chain 50 min
Subject line — “The save is only half the play”
What it needs: stick, wall, 2 balls, 4 cones, a target on a fence or wall
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 50 min
Subject line — “Move, save, recover, move again”
What it needs: stick, 4 cones, chalk, tennis ball, flat surface
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 55 min
Subject line — “Turn your wall into a clearing machine”
What it needs: stick, wall, 2 balls, 3 juggling balls or beanbags, chalk target, timer
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
Thursday Built to Repeat 45 min
Subject line — “The body that survives a full game”
What it needs: floor space, light resistance band, sturdy table, two heavy bags or jugs
Today: 45 minutes • Equipment: floor space, light resistance band, sturdy table, two heavy bags or jugs
TODAY'S FOCUS: Build the hips and the trunk that let you make the save and still have something left for the clear.
THE WARM-UP — 8 minutes
THE WORK — 29 minutes
- The Basics Block (STR-27) — 12 min: 3 rounds through. Bodyweight only — no barbells before high school, and there is no rush. Slow on the way down, strong on the way up.
- Split Squat and Reverse Lunge (STR-07) — 6 min: 3 sets of 8 each leg. Knee tracks over the toes, chest tall. Your push-off leg on every pipe-to-pipe move is built right here.
- Hollow Hold and Hollow Rock (STR-18) — 5 min: 5 sets of 20 seconds, 40 seconds rest. Ribs pulled down, low back flat on the floor. If your back arches, shorten the hold.
- Loaded Carries (STR-20) — 6 min: 8 trips of 20 yards. Heavy enough that the last trip is hard. Shoulders back, no leaning.
THE FINISH — 8 minutes
- Cool-down walk, 2 minutes
- Static Stretch Set B (MOB-21) — 30 seconds per hold
- Quad and Hip Flexor Stretch (MOB-25) — 30 seconds per side
THE MINDSET — 2 minutes
Strength for a goalie is not about looking strong. It is about the fourth quarter looking exactly like the first. The athlete who is still in a good stance with two minutes left usually wins the game. Say it: "I am the same in the fourth as the first."
THE FUEL
Milk, soy milk, or yogurt after a strength session is one of the cheapest and best recovery tools that exists. Nothing fancy required.
SHORT ON TIME? Do blocks 1 and 3. That is today's minimum.
Keep your eye on the ball,
Coach Greg — LAX Goalie Hub
Friday Game Simulation 55 min
Subject line — “Fifteen sequences, no stopping in between”
What it needs: stick, wall, 2 balls, sock ball, cones, chalk target
Today: 55 minutes • Equipment: stick, wall, 2 balls, sock ball, cones, chalk target
TODAY'S FOCUS: Run full sequences end to end — save, clear, recover, reset — with no coaching stop in the middle.
THE WARM-UP — 10 minutes
- The Dynamic 8 (MOB-01) — full sequence
- Neck and Eye Warm-Up (MOB-19) — 1 round
- Wrist and Hand Prep (MOB-15) — 1 round
THE WORK — 36 minutes
- The Pre-Shot Routine (MEN-03) — 4 min: Lock in your routine. In a real sequence you get about one second for it, so practice the short version today.
- Smother Technique (DRL-25) — 8 min: 15 reps on a loose ball in front of you. Get your body over it, stick over the top, and come up already looking for an outlet.
- The full sequence — 16 min: 15 sequences of: set stance, make a save off the wall or from whoever is around, smother or catch, look up, step, hit the target with an outlet, sprint back to your middle home, reset your stance. Rest 30 seconds between sequences. Use a sock ball or tennis ball for anything close range — live shots require a helmet with a throat guard, chest protector, cup, and gloves, no exceptions.
- Focus Resets During Play (MEN-13) — 8 min: Repeat 8 sequences, but this time deliberately mess one up. Then run the reset — breathe, say your cue word, rebuild your stance — and go straight into the next one.
THE FINISH — 9 minutes
- Easy walk, 3 minutes
- Static Stretch Set A (MOB-20) — 30 seconds per hold
- Static Stretch Set C (MOB-22) — 30 seconds per hold
THE MINDSET — 2 minutes
Games do not pause so you can feel ready. The whole skill of Friday is starting the next sequence before you have finished having feelings about the last one. Say it: "Next ball."
THE FUEL
Long sessions need a mid-session drink break you actually take. Set your bottle where you will trip over it.
SHORT ON TIME? Do blocks 3 and 4. That is today's minimum.
Keep your eye on the ball,
Coach Greg — LAX Goalie Hub
Saturday The Long Simulation 60 min
Subject line — “Sixty minutes that look like a real game”
What it needs: stick, wall or goal, balls, cones, chalk, timer
Today: 60 minutes • Equipment: stick, wall or goal, balls, cones, chalk, timer
TODAY'S FOCUS: Build sequences on legs that are already tired, because that is when games are decided.
THE WARM-UP — 10 minutes
- The Dynamic 8 (MOB-01) — full sequence
- Hip Opener Flow (MOB-12) — 2 rounds
- The Skip Series (MOB-18) — 1 round
THE WORK — 41 minutes
- Pipe-to-Pipe Repeats (CON-16) — 9 min: 8 rounds of 30 seconds, 45 seconds rest. Set stance at every pipe. Count your shuffles on the last round and remember the number.
- Tempo Shuttles (CON-05) — 6 min: 6 x 20 yards at about 70 percent effort, walk back to recover. Controlled, not maximal.
- The chain under fatigue — 14 min: 20 full sequences — save, look, step, outlet to a target, sprint back, reset. 20 seconds between. Your throws will get sloppy around rep twelve; that rep is the most valuable one of the day.
- Five Hole (DRL-24) — 6 min: 20 reps closing the gap between your legs. Stick down, knees in, hands still out front. The five hole is where tired goalies leak goals.
- The Three-Ball Cascade (JUG-06) — 6 min: Juggle to finish, on tired hands. Beginner track: The Three-Ball Flash (JUG-05). Calm hands at the end of a hard day is the whole lesson.
THE FINISH — 9 minutes
- Cool-down walk, 3 minutes
- Static Stretch Set A (MOB-20) — 30 seconds per hold
- Static Stretch Set B (MOB-21) — 30 seconds per hold
THE MINDSET — 2 minutes
Write down one sequence from today that went exactly right, start to finish, in your Save Journal (MEN-06). When the season starts and a game gets loud, you will want proof that you have done this before. Say it: "I have already done this."
THE FUEL
A real meal within the hour and a big glass of water before you sit down. Do not skip it because you are not hungry yet — hunger runs late after hard work.
SHORT ON TIME? Do blocks 1 and 3. That is today's minimum.
Keep your eye on the ball,
Coach Greg — LAX Goalie Hub
Sunday Whole Plays Rest
Subject line — “The week you stopped practicing pieces”
TODAY'S JOB: Nothing. That is not a typo.
WHY TODAY MATTERS
Chaining skills together is harder on your brain than on your body. Your nervous system spent this week wiring together movements that used to live separately, and that work finishes while you sleep. Today you let it finish.
OPTIONAL, IF YOU WANT IT
Hip Opener Flow (MOB-12), 2 easy rounds, then Static Stretch Set B (MOB-21) for 8 minutes. Optional, as always.
THE LOOK BACK — 2 minutes
In your Save Journal (MEN-06), name your weakest link in the chain right now — the save, the look, the step, the throw, or the reset. Next week we sharpen it.
THE SLEEP SECRET
Same bedtime tonight as a school night. A steady sleep schedule beats one long catch-up night, and the season is about to make your weeks busier.
THE FUEL
Cook something with someone today. Athletes who can feed themselves stay fueled for life.
COMING THIS WEEK
Being ready for a team, not just a wall — teammate habits, practice-player habits, and first-practice nerves.
Rest is training too,
Coach Greg — LAX Goalie Hub
Six working days and a real rest day. That shape holds from third grade to twelfth — only the volume and the difficulty change. Open any day above to read the whole session.
That was 7 days.
There are 3,640 of them.
Every day of every grade is already written. The day's regimen is delivered first thing in the morning. Got a busy day? No problem — every day comes with an option to just do the minimum. Just a little every day — that's the secret.
The same Monday, at three different ages.
The quickest way to hurt a third grader or bore a junior is to hand either one the other's workout. This is Monday of the very week you just read, at three points in the program.
Your Spot
27 minFind the spot in the goal where a goalie lives, and come back to it every time.
- The Goalie Stance — Four Callouts (DRL-02)
- Stance Holds (DRL-03)
- The Lead Step (DRL-07)
- Athlete Ready Position (DRL-01)
The week: 27 · 26 · 28 · 25 · 27 · 30 · Rest
Game Day, Rehearsed
70 minWrite and rehearse the exact sequence you will run before every game this season, then practice the positioning that follows it.
- Building Your Pre-Game Routine (MEN-10)
- The Cage-Ready Pre-Game Warm-Up (MOB-05)
- The Defense Dictionary (DRL-45)
- The Angle Map (DRL-33)
- Playing the Ball at X (DRL-35)
- Depth Control (DRL-34)
The week: 70 · 70 · 70 · 70 · 80 · 85 · Rest
Saves Inside the Game
90 minTake every save shape you own and put it inside the shape of a real possession.
- The Goalie Stance — Four Callouts (DRL-02)
- Playing the Ball at X (DRL-35)
- Off-Hip Saves (DRL-22)
- Bounce Shots and Short Hops (DRL-23)
- Rebound Control and Save-and-Recover (DRL-26)
- Man-Down Positioning (DRL-43)
- The Save Journal (MEN-06)
The week: 90 · 90 · 90 · 90 · 105 · 115 · Rest
Same day, same week, same season. Twenty-seven minutes and four blocks at third grade; ninety minutes and seven at eleventh. Sunday is a rest day in all three. That banding comes from the USA Lacrosse Athlete Development Model, not from guesswork.
And then next week moves on.
Next Monday for 5th grade is The Loudest Kid on the Field.
Week 29 builds on what week 28 taught, and week 30 builds on that. A drill library cannot do this — it can only hand you the same list again and leave the sequencing to you.
What you have to do.
- Read one email on Sunday — it explains the week ahead in plain language and what it's building toward.
- If your goalie is in 8th grade or younger, you'll set up auto-forwarding of his daily email.
- Take a genuine interest in your goalie's effort and be an encourager.
- Help your goalie make sense of the tasks — this matters more at a younger age.
- Toss some socks, tennis balls, and later, lacrosse balls.
- Print the card — one goes on the fridge, and one goes outside with your goalie.
And that's the whole of it.
What $29 a month actually buys
The week you just read is one of fifty-two this year, and your athlete gets a new one every year until they graduate.
- A session every day, written for your athlete's grade and their point in the season — not a generic workout with the age filed off.
- A printable card for each day. The whole session on half a sheet, so the phone stays in the house.
- A 90-second audio from Coach Greg each morning, walking through what the day is for.
- A Sunday email written for you, not for the athlete — the week ahead, and what to watch for.
- Automatic promotion every August. Your fifth grader becomes a sixth grader and the program moves with them. You do nothing.
- 3,640 sessions already written. Ten grade-years, third through twelfth, finished before you ever subscribe.