The Goalie Training Library

Your daily session tells you when and how much. The Library tells you how.

Every movement in the program carries a code — DRL-10, JUG-06, MOB-01 — and every code has a full walkthrough: what it is for, the equipment, the space, numbered steps, coaching cues, common mistakes, an easier version, a harder version, and how to tell you are improving.

Browse by category

Eight categories, 222 entries. Every daily email cites at least one.

• DRL — Goalie Drills (45) — stance, footwork, saves, arc, clears
• WAL — Wall Ball (20) — Wall Ball University, White belt to Black
• JUG — Juggling & Hand-Eye (22) — the Wednesday throughline
• MOB — Mobility & Stretching (35) — every session opens here
• PLY — Plyometrics (25) — landings, hops, first step
• STR — Strength & Core (30) — bodyweight patterns
• CON — Conditioning (25) — games, intervals, engine work
• MEN — Mental Performance (20) — the Reset, the Save Journal, nerves

Three things worth knowing

Check the people tag first. Entries say SOLO, SOLO (wall), PARTNER, or GROUP. Most of this program is SOLO on purpose — built for a driveway and one athlete. Where a partner is needed, the entry includes a script for a tosser who has never touched a lacrosse stick.

Grade range is a guide, not a wall. If you joined in 9th grade and have never done a foundational stance drill, do the foundational stance drill. Nobody is too old for DRL-02.

Read the safety notes before your first live-ball session. Live or hard shots require full goalie gear. At-home solo work uses tennis balls and sock balls.

Looking for a word rather than a drill? The Program Glossary defines all 185 terms this program uses — the Reset, the arc, square, phase, program week.