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GOALIE WARMUP SYSTEM
5-phase progressive warmup for lacrosse goalies
👁️
EYE
🤲
HAND-EYE
👟
FOOTWORK
🥍
SAVE
⚡
GAME
Focus Shift
10 repsSOLOBall
Peripheral Tracking
30 secondsSOLOTwo balls
Rapid Number Recognition
20 repsPARTNERPartner + fingers or cards
Tennis Ball Juggle
30 secondsSOLOTennis balls
Wall Ball — Short Stick
2 min continuousSOLOShort stick + ball + wall
Reaction Ball Bounces
15 reps each handSOLOReaction ball
Doc Drill
2 min continuousSOLOShort stick + ball + wall
Partner Quick Hands
30 seconds per variationPARTNERPartner + 2 balls
Jump Rope
1 min continuousSOLOJump rope
Magic Square
30 seconds per patternSOLONone (or tape/cones)
High-to-Low Saves
10 each sidePARTNERShooter + balls
Arc Movement
8 shotsPARTNERPartner + balls
Rapid Fire
15 shotsPARTNER3 shooters + balls
Bounce Shot Training
12 shotsPARTNERShooter + balls
Clear Under Pressure
10 reps each directionPARTNERRider + outlet receivers
1v1 From X
8 reps each sidePARTNERAttacker + balls