Lacrosse Goalie! Do You Know Mr. Millimeter?

Are you watching the Tour De France?

I've been a fan for all my life. You've probably heard of a guy named
Lance Armstrong by now. He won the thing seven times and then took
a four year "retirement." Now he's back racing again, and he's tied
for the lead!

They call Lance "Mr. Millimeter" because of his attention to detail.
His seat post must be a certain height. His pedals a certain fit.
When he races the time trials he wears an aero helmet and booties
that cover the straps on his shoes. He leaves nothing to chance, and
most importantly, he comes to the line, every race, with all of his
equipment in perfect order.

Do you?

I'm always surprised just how many goalies don't take care of the
little details of the game. Their stick may be fraying with laces
that may break during the game. They don't have a butt end, or a
ball stop in their stick. Their gloves may be worn, or wet from the
previous practice where they never let them dry out. Or they
come to the field with the wrong cleats.

How To String a Lacrosse Goalie Stick

Rachel writes: hi.so i have a question for you.i am wanting to restring my brine money stick and this would be the first time i have restrung a stick.do you have any links or tips on how to do it.

Thank You
Rachel


Answer: Hey there Rachel. If you like your current string job here's what I'd do. Get a second stick (you should have two on the go at all times) and copy your string job into that second stick. Break it in, then go back and redo the first one.

If you aren't going to get a second stick right now then take some digital photos of the current stick. Get up close to some of the critical points where knots are tied off and lacing is done etc. That way you've got some reference to look at while you're doing that new stick.

Make sure you use hard mesh. This will break in the best long term. I also soak my mesh over night before I string it up. It makes it easy to work with. Then I put some weights in there, or you can use some big soup cans or a jug of milk and put it in the stick over night. That way it dries in the stretched position. Most goalies will string a stick up and then that first time they play in the rain it shrinks up and gets ruined. By getting the mesh wet to start and then letting it dry it saves you a lot of time later.

Hope that helps Rachel. Let me know if you need anything else.

Jonathan - The Goalie Guru
www.lacrosseGoalieTips.com

New Site is UP!!!

Check out www.LacrosseGoalieTips.com for all the latest.

Jonathan - The Goalie Guru

New Lacrosse Goalie Tip Blog Over At www.lacrosssegoalietips.wordpress.com

Just wanted to let you know that I have started a second blog over at www.lacrossegoalietips.wordpress.com.

Ultimately we'll be turning that one live, this one will still be here.

You'll want to sign up for the ezine to be up to date.

We will also be starting a membership only site on that blog for more in-depth articles and discussions on lacrosse. It will be an intimate coaching community of goalies and coaches who are looking to improve their game and become All-Americans. Hope you like it.

www.lacrossegoalietips.wordpress.com

Great Article on Princeton Lacrosse Goalie

Found this awesome article on the women's goalie from Princeton. There are some great take away's in this article about going to college. Playing from a state that isn't recognized for lacrosse. As well as the mental side of goaltending. Hope you like it.

http://www.dailyprincetonian.com/2009/04/22/23478/

Jonathan - The Goalie Guru

Great Lacrosse Goalie Video of TJ Yost from Michigan

This is a great video of TJ Yost graduating this year from Brother Rice in Michigan.


Couple things about this goalie:

Not that big in the cage. Kinda short.

Great stick and stick handling ability.

Always looking upfield for a quick outlet pass and his whole team knows that he can hit them with a pass so they are ALL breaking on the clear hoping to get a pass.

My one complaint is that sometimes his passes to the middle of the field are ill-advised.

Secondly, when he backs out of the back of the crease he heads too far back. This will work in high school but in college he would get jumped by a speedy attackman.

Just little things but this goalie is an All-american for a reason. Great job TJ.

Jonathan -

First Year Lacrosse Goalie Needs More Equipment

Question: Hi jonathan, im a first semester goalie in high school and I have gotten down the fundamentals of being a keeper... with one major problem. After a head shot or many painful bruising shots,(especially during practice) I start flinching away from the ball badly, sometimes even exposing my sides to the ball. I don't know how to get out of this bad habit since I do it unconciously. I wear only the minimal padding for a girls goalie (chest, helmet, throat, hands, and legs) so should I get more maybe?


Answer: Yes, you need more equipment. At least until you get better at stopping the ball with your stick. It's a natural reaction of the body to shy away from a ball especially after you've been hit enough for it to really hurt. That is why I recommend that most goalies wear more than enough equipment to start while you are learning. I also tell coaches that they should ensure that their shooters in practice shoot from far enough away that the goalie can react to the ball.

If you are flinching so much that you are turning your body you aren't learning anything in the cage. Until you can face the ball and focus on moving to it to make the save you are just a target and I might add not a very happy one. I don't want to see you get hurt or worse, discouraged enough to quit. It's a fun position but you need to step into it slowly.

I would recommend some football pants to help cover your thighs. Make sure that your chest protector is protective enough and not too small. Many women I have worked with have chest protectors that shift and leave a breast exposed enough to really hurt when hit. We want to avoid that. Also, make sure you have a woman's cup (pelvic protector) Shoulderpads with shouldercaps also help.

Let me know if you need anything else. I'm here to help.

Jonathan - The Goalie Guru

Hofstra Video from Insidelacrosse.com

Some good saves on this video. Also, some really bad goals.

Olympic Weightlifter Mathias Steiner of Germany

Just something to inspire everyone. This guy, Matthias Steiner lost his wife just prior to the games in a car accident I believe. Either way, this is a really inspiring video as he wins gold at the Beijing Olympics. This clean and jerk was for 567 pounds! Hope you like it.

What Kind Of Lacrosse Cleats Should I Wear?

Question: Dear Jonathan,

Thanks for your great blog. I am a post-collegiate club lax player who just started playing goalie about a year ago. My old (football) cleats are finally dying, and I need to get new ones. I have read lots of things but can't seem to get a straight and reliable answer. What kinds of cleats can a goalie wear? Can I use baseball ones? Or just soccer and football and lacrosse cleats? Trying to save a buck here, too. Am also concerned about toe protection from shots. Have been lucky in that area so far, but have been hit in the feet a few times.

Thanks!

Mike C.


Answer: Hey Mike. Great question. You can wear anything, typically, as long as they aren't steel. Some baseball cleats fall in that category. If you've got plastic screw in's you're fine. But if they are steel they might go against your league rules. Just double check.

Personally I wear molded football cleats. I find that most fields we play on are really hard under my feet so screw ins don't work because they don't sink into the ground. The molded ones tend to give me more grip and a flatter base to stand on. Also, they tend to work in most conditions and get my by.

I also find that most football cleats have a heavier duty toe on them. You want one that has a solid leather toe. Not one where the upper turns to nylon. Mine have a leather piece that runs right from the toe, to the laces. Hopefully you can visualize that.

You can also wear those football cleats playing baseball so you can save a few bucks.

Hope that helps buddy.

Jonathan - The Goalie Guru

Box Lacrosse Coach Wonders How Much Things Have Changed?

Question: Hi Jonathon, I came across your blog and wanted to ask your opinion on coaching box goalies as I've just begun coaching a novice house team. I played in goal for 10 years as a kid but that was 20 years ago - have the fundamentals changed that much? I feel confident that I can coach based on the way I played (angles, angles, angles) but was curious about the basic set up. I was always taught to have my glove hand against my kidney so that my arm formed a sideways "V" and my elbow and upper arm would stick out. This also prepared me for making a shoulder save on the glove hand side. I also made sure my stick was on the ground as part of my set up. Is that still practical?

Any advice will help.

Answer: I'm mostly a field goalie coach but I've been doing a lot of help with box coaches lately so I'll give my two cents strictly from a technique standpoint.

I would say that no, things haven't changed much. The equipment has obviously gotten lighter, and larger. The shots still come the same but now with more velocity and more ability for fakes.

The bottom line on position in the cage is the same. You want to have a nice balanced position on the balls of your feet so you can move. Some goalies now take the stick off the floor just a bit to aid with stance. But they need to respect the low shots that can sneak underneath.

As far as that off stick glove I've got some thoughts on that. You want to have that arm in the V so that you do take up some space. The glove is turned over to protect the exposed palm. I would not tuck it as far back as the kidney as that may be a bit to far to the back. You want it to be useful and not hidden. (I'm waiting for someone to design a glove that can be turned over to act more like a catching glove but flat so you can't catch. But would allow for you to then grab the stick. This would put that arm in a much more aggressive position to stop shots to that side yet still allow you to throw.)

All in all you're going to be 90% there when you coach. Stay positive and stay relevant. You've got a chance to watch some great goalies up there in Vancouver so watch some games and see what the top guys are doing. You'll be right back on board fast.

Hope that helps. Let me know if you need anything else. I spend a ton of time in Calgary and was just out in Whistler racing bobsled nationals. Actually tried out for the Canadian National Field team a couple of years ago at that soccer complex in Burnaby. Love that area.

Jonathan - The Goalie Guru.

Girls Lacrosse Goalie Getting Thrown in the Fire. Needs Some Help

Question: Hi, I am a junior and the varsity goalie for my high school girl’s lacrosse team and I am having some problems. I was on junior varsity last year, my first time playing lacrosse ever. I didn’t really have anyone teaching me so I just winged it and had some beginners’ luck, now the original varsity goalie is ineligible so they bumped me up and it’s miserable. Everyone expects me to know everything because I’ve played for one season. I’m working hard to step up but I really need some help. My defense just lets the attack wing come running down on the field and take a shot right on the crease. We get up to three yellow cards a game so the other team gets to take repeated shots from the hash line and I am supposed to save them with only one season worth of experience. I’ve read most of your blog and that was tremendous help already, I just want a little more personal of a diagnosis. Thank you

Answer: Hey there Steph. Smile for me, k? Ok let's get this going.

First off, you're NOT supposed to know everything. You can't. I can't. We're always learning and you're being thrown in the fire a bit. Now I want you to step up a bit and get excited for the opportunity. Sure, it's probably a little early but you can handle it. You know how I can tell? You took the time to seek out some information and found me. Not only did you do that you wrote to me directly. So I know that you've got the ability to see this through and to kick ass.

OK, now. You need to remember that this is a team sport. And like I always say, "If your teammates were so damned good they wouldn't need a goalie!" The fact that you are seeing high percentage shots is your defenses fault. And to take it one step further it's your coaches fault for not helping you defense play better. Now I don't know your team. I don't know what you've got to work with as far as players on your defense. You may be on a really crappy team. But that's ok too.

Here's the deal. Your team needs to play better defense and funnel the offensive players to places where they have lower percentage shots. (i.e. further down the wing, or away from the cage.) This is the team part of the game and you can't forget that.

On the other hand you need to get excited about those high percentage shots. These are the ones where you get to really focus on the ball and make some big saves. If the game is moving a little too fast for you right now, don't worry, it will slow down. You just need some shots at the faster pace and you will step up. I know you can.

Spend some quality time visualizing yourself being successful in the cage. See yourself making those saves. The best time to do this is right before you go to bed because your subconcious mind goes to work while you're sleeping. It's a cool trick that I will try to write an article on later.

Also, here's another mental trick. Right after a goal goes in I want you to say to yourself, "Reset!" And then get back into your ready stance and actually visualize the ball coming to you as it just did. Move to the ball as if you were going to make that save. It's really important to replace the negative image in your head (the goal) with a positive image (you making the save.)

Try that kid. You're going to do great. Get to know your defense. And talk to your coach too to see if you can get a feel for why you guys are giving up such high percentage shots.

Last thing. Try to get someone to take stats for you so you can figure out your save percentage. That is the number you should be focusing on. If you lose a game 16-2 but your save percentage is 60% or higher that's a pretty good day for a goalie. Feel proud of that. NOT the score.

Alright Steph. Let me know how it goes. I expect an update in a few weeks.

Jonathan - The Goalie Guru

New Lacrosse Goalie Needs Help With His Pocket

Question: Hey Jonathan- I'm new to lacrosse im 5-2 and 120 pounds I love lacrosse and i love your awesome answers you give to people when i got my lacrosse stick the first night i started by grabbing a can of green beans and pounded it for like two hours in all and it was working find the next day for 1 hour but it started to then when i threw the ball it started to go staright down! So can you please tell me if im throwing my ball wrong or if its my head/mesh. Can you also tell me how i can throw the lacrosse goalie ball better.

Answer: Gino, tighten the sidewall laces a bit. Also, make sure the top shooting string is as tight as possible. It should be two diamonds away from the plastic. Then make the next shooting string a little looser. And the third one looser than that. There should be a gentle lip from the mesh to the shooting strings so that the ball releases higher. You'll have to mess around with this a bit as it comes with practice getting to know your stick. You may also have to move the lace at the throat, up a bit. So that the overall pocket is just a bit tighter. This should help.

As far as throwing better, it all comes with practice and strength. The stronger you get in your hands, forearms and legs (ironically) the further your passes will go. It will come with time if you work at it. Also, by fixing the head of your stick the balls will fly further.

Hope that helps buddy. Good luck! Let me know how it goes.

Jonathan - The Goalie Guru
www.lacrossegoaltending.blogspot.com (Sign up for the free e-zine!_
www.yourbestlacrosse.blogspot.com

Box Lacrosse Goalie Gloves for My Ten Year Old?

Question:

Jonathan, my ten year old son has started playing goal in box lacrosse and is looking for a good quailty glove for this position. I can find field gloves or very expensive eagle gloves. Is there a make and model you would recomend?

Answer: Mike the challenge at this age is that you need a glove that will protect from the shot, but inherently that means the glove is so stiff and bulky it's hard for the goalie to move his hand. Kids at that age can shoot hard enough to hurt a goalie with a soft glove, and because in box the shots come from so close I'd be wary to go with a field glove that is soft.

The Eagle gloves, in my opinion, are very protective but might be restrictive for a small hand. You can look for a used pair that have been beaten up in the palm and are easy to bend, or you can buy a new pair that he will probably get a few seasons out of and just work the heck out of them. Twist, pull, bend, warp, whatever. This way you will still have the protective outside but they will be more bendable. It all depends on the strength of your sons hands.

Couple years ago I was getting my hands really beaten up in field lacrosse. I actually found a pair of Nike hockey gloves at Sport Check that had a thumb with a hinge on it. They worked great. Hockey gloves in general tend to be more protective on the outside. They just don't hinge real well to cradle the stick. You may be able to find a really nice pair of hockey gloves with a short enough cuff that you son can throw and catch easily enough in box.

Bottom line: Any brand. Short cuff. Hard outer shell. Work them to see if the body of the glove is flexible enough for your son to close them and cradle the stick, a bit.

Hope that helps Mike. Let me know what you go with. I know those Eagle brand gloves are "cool" and all to the young guys, but personally I think they are great for the pro's who have strong hands and guys shooting at them at 160Kph. But for the little guys, there are other options.

Good luck and keep me posted. Where do you live? I spend most of my days between Calgary and Massachusetts.

Jonathan - The Goalie Guru

www.lacrossegoaltending.blogspot.com
www.yourbestlacrosse.blogspot.com

Should I Take My Shin Guards Off?

Answer: Hey there Tori. Thanks for writing.

Are you wearing large shin guards? For, let's say, a hockey player? Or are you wearing soccer style shin guards? When you say they are hard to run in I'm guessing they are hockey style shins guards. Or maybe baseball catchers shin guards?

The way I break it down is this: If, by not wearing them, you feel like you will get hurt you should wear them. By hurt I don't mean injured and can't walk. I mean, Oh-my-lord-that-really-hurts-and-that-might-even-leave-a-really-big-bruise-there-that-won't-go-away-for-a-month sort of thing. Basically, if your brain sends a signal that the shot is going to hurt instead of one that focuses on saving the ball you want to wear them.

Even when I play today, getting hit with the ball is not fun. It hurts. And bruises are bad. Something to consider is that boys don't wear them because they want to look cool. That's it. And most of them, if they are new, are stupid not to wear them for some period of time. Also, you have to consider the level of player that you are playing against. If you are getting hit with the ball and not moving to it then the shooters aren't that good and you're eventually going to get hurt with a shot or two. If you are moving to the ball and your leg is getting to the ball but not your stick, that is a little better. It tells me you are aggressive enough and not fearful of moving to the ball and getting yourself in the way. Finally, if you are moving well enough but maybe missing a couple with the stick you are really close to breaking through to the next level and stopping a bunch of balls and not getting hurt that often.

When I was starting out I put my shin guards under a pair of light sweatpants. No one saw them. And no one asked if I wore them. It kept me from feeling weird if I had them on. But for a while they helped me be a better goalie and I'm thinking that's the category you fall in. They make you feel safe, but your noticing others who aren't wearing them and are maybe feeling that "tug" to take them off.

Many men's goalies will wear a shin guard of some sort on their off-stick leg. I'm a righty goalie so the furthest point to have to move my stick to make a save is to my left leg. Many times my left leg gets there but not my stick and I tend to get a bruise on the inside of my left calf. When I played a lot I would put on the pad after I got nailed there a few times. Now I just leave it on most of the time. It's preventative.

I know they are hard to run in but how much do you really run in a game? Not much. Here's a suggestion. Wear them in your warm ups. Try and take them off for games.

But...if we were sitting across from each other here is what I'd tell you. I'd say, "Tori, your brand new and your doing a great job. I really see you progressing and you obviously love the game. Now I want you to continue to love the game and I would hate to see you get hit with a ball that really hurts and then that sticks in the back of your head for a while every time a shot comes. Leave on the shin guards for now. I want you to feel safe and secure in the cage. We've got plenty of time for you to shed equipment. If you are feeling self-concious throw on some sweats. Take them off when we do line drills and sprints and put them on when you are in the cage." How's that.

Good luck Tori. Let me know how things go and keep me posted on what you decide. You're going to do great.

Jonathan - The Goalie Guru

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How Do I Stop Those Players Coming From Around The Back of The Cage?

Question: > Hey Jonathan! Just wanted to reply to your email! I tried to get
> lower in tryouts yesterday and it helped. I'm not very tall and I play
> field hockey. I totally forgot about shots coming from behind the cage
> when the attack runs it back and then does a roll around the crease.
> Are there any pointers about that? It seems like they have a way
> bigger chance of getting it in the cage then.

-Abby

Answer:

Hey Abby. Great to hear things went better. Proud of you. Keep it up.

Quick tips on those players coming from the back of the net:

1) Understand what is going through their head. "Oh my GOD I"M ALL ALONE!!!" to "Oh my GOD I"VE GOT TO GET THIS SHOT OFF QUICK!!!" With this in mind, you know that they are excited and that they are going to want to get rid of the ball quickly. So stay close to the pipe with your stick up and a little straighter than your normal stance.

2) The tendency as a goalie is to start to step away from the pipe way too soon. Don't. Work on this in practice with someone walking around the cage. Better yet. You do it as the offensive player and have someone else stand in the cage. Sometimes the best way to work on your game is to act like that offensive player.

3) Instead of stepping OUT at the shooter, step laterally. If you come out from the cage it is very easy to shoot over and around you so don't do it. Same rule applies on one on ones from the top.

4) Because you are vertically challenged like myself the shooter sees a lot of net upstairs as she comes running around the side of the cage. So because she is in a rush that's the first place she's going to look to shoot. If you stay low in your stance, and be prepared to explode up to the ball, you should have a great chance to saving the ball. They will either shoot right in your stick if it is on your near pipe. Or they will try to go far side and you will explode up with the stick. Just try to keep your eyes on the head of their stick and be ready. No blinking.

5) Lastly, if the player is pretty skilled she may try to fake high, and shoo low. By faking high she trys to get you to jump up at the fake. It's very hard to reverse yourself in mid air, so as you are going up, she puts the ball down low. If the skill of your games is high this may happen. But if it's low it probably won't. You'll probably see more girls try and shoot high than shoot low.

Ok. That should do ya. Let me know how it goes, k?

Jonathan - The Goalie Guru

Lacrosse Goalie Wonders, "Is it my goalie stick? Or is it me?"

Question: Hi Jonathan,
I'm a sophomore goalie in Northern California and I play for my girls varsity team. I was the starting goalie last year, but now I am battling a senior for the position. I had a pretty good rookie season last year, but I had a lot of trouble keeping the ball in my stick after making saves. I got a brand new stick halfway through season last year because I broke my first two, and I never had it restrung. I think it is hard mesh, but not knowing much about goalie sticks I don't know. I have three questions: 1) Should I have it restrung (there is literally no pocket), 2) How do I break in my mesh (I've played with it for a season and it still looks like new, I have taken it in the shower, I've stepped in it, I've pounded it, nothing works), and 3) Is there even anything wrong with my stick or is it me?

Thanks

Answer: Ok, answers to your questions in order. Then some comments.

1) Get it restrung. If it has no pocket it's useless for you. Only goalies with incredible hands, and extremely strong hands and forearms can use a shallow pocket and then it's not recommended.

2) I've got a couple of articles at AllExperts.com and on my blog at www.lacrossegoaltending.blogspot.com where I describe how I break in a stick. Sorry to make you search but it's too involved to type here. Short story: You've got to soak the hard mesh prior to putting it in the stick and then stick a weight in it overnight while it dries. This should work wonders for you.

3) Thank you for even admitting the problem might be you! If your stick is that shallow it's definitely not helping you. It's like playing golf with bad clubs. Golf is frustrating enough to play without having bad clubs and that's you right now. The you part is just hand/forearm strength. Most women I've worked with have very weak hands. It's just how you guys are made. Unless you have "man hands" like in that old Sienfeld episode. But even then, most women just don't have the hand strength to hold the stick softly yet firm enough. What ends up happening is that you have to grip the stick so hard so that it doesn't spin when the ball hits your stick. Now that being said, I don't know for sure if that is your problem specifically. As a generality I can recommend that you do what you can to strengthen your hands and forearms. There is a great book called The Mastery of Hand Strength. You can find it at www.Ironmind.com I recommend it to all my goalies. It's cheap and will help you tons. I can tell you this, every woman I have every coached, no matter what the sport, when we worked on their hand strength her whole game improved.

Get two sticks on the go. With pockets you like in both of them. That way you are never without a stick that you don't like. You will always have your "A" stick and your "B" stick but if one goes down you're not scrambling to try and break in a stick while playing in meaningful games.

Good luck! Where do you play? I had a goalie from Novato write me a while back. You playing them this year? I went to Stanford for a summer and have friends in Sausalito. One of our favorite places on the planet. Keep me posted. I love to know how things go for all my goalies.

Jonathan- The Goalie Guru

PS. If this helped you I'd love to get some feedback that I can post on our new website. I'm compiling a list of testimonials and would love to have you guys on there.

Unhappy Lacrosse Goalie Needs Some Tips

Question: Hi Jonathan,

My school just started a new lacrosse team at the start of the this season. Only 1 girl has ever played before, and the team has practiced together for about 4 weeks. There was so much interest that Coach decided to make two teams, a varsity and a JV. I offered to play Goalie, because I had never played any kind of goalie before, and it is, after all, pretty fun. While we are playing established Varsity Teams, our girls are pretty athletic.

Anyway, I guess my question is this: as a brand new varsity goalie, with less than 1 week experience before the first game, having never played before, how many should I be expecting to save? In a typical half, I am taking 20-25 shots on goal, and the other team is scoring 16-18 points. Our typical game score is 16-0. Our team doesn't yet have the ability to complete and score. Some of the team members are claiming that the only reason I made varsity is because no one else wanted to play in the goal. When I remind them to stay out of the crease, they give me a lot of attitude. I am trying my best, but the only "goalie drill" we ever do is to line everyone up and have them take shots on me. Am I just a really bad goalie? At first, I really liked it, but now I am very unsure of my decision to play goalie right now, and I wonder if I made a big mistake.

Any advice you give me is highly appreciated,

A brand new, rather unhappy, goalie.

Answer: Hey there Unhappy. I've attached an article that I think may be of help to you.

Couple things:

1) You guys are all learning. No one is in a position to be criticizing anyone else on your team so my first bit of advice is to not enter into any chatter about how poorly anyone else is doing. Especially you. No one else volunteered. If you'd rather play out go for it. Those girls will either be bummed that you decided not to play goal, OR it may be best for everyone.

2) The great thing about playing goal is that your "grade" isn't the one on the scoreboard. That is everyone elses grade. My favorite saying is that "If your team was so good they wouldn't even need a goalie." So for now, just focus on playing and enjoying the challenge of stopping as many balls as you can.

3) As far as expectations on how many shots you should be saving? That's a little premature to do that now. But I understand that you are on a Varsity team and it's tough not to find out what "good" is. For most goalies a save percentage anywhere between 60-70% is excellent. So I'd say you're right on track.

4) Playing lacrosse is a team game. If all those shots are coming from five yards away from the cage, your defense needs to step it up and play better. If you are letting in goals from 20yards away you'd probably agree that you should have those. So within that save percentage there are "good" goals and "bad" goals. You'll know which ones you should be saving as you gain more experience.

Don't get discouraged. It's a useless feeling and not productive at all. Instead, focus on being better every day. And encouraging others. There is a term the Japanese use called "Kaizen" It means constant, and never ending improvement. You can't expect to be world class right away. But after many days of improvement, world class comes quickly.

Stay positive. Stay focused. Remind yourself of why you wanted to play goal and get back to that.

Let me know how you fare and keep me posted on your progress. Enjoy the article.

Jonathan - The Goalie Guru

Advice For a First Year Lacrosse Club?

Question: Hey John
I am a goalie for California University of PA. This is our first year as a club team and have our first Tournament (and game) against WVU this weekend. We do not have a coach and well over half the team has ever even played lacrosse before. So i will be busy! I am also the Captain, and soon the President next semester just as a sophomore... Any suggestions on how to get this Club in a very small town really hit the ground running?
Thanks
Eddy

Answer: Hey there Eddie. Congrats. You do have your work cut out for you that's for sure.

My best advice is to keep it fun. It won't be long till you've got a ton of people coming out of the woodwork to play. There are a lot of people out there who have played at some point in their lives. Some still play. Some really want to play. Some haven't played in ages. So start with your club at school, but I would suggest doing something in addition where other people can join you.

I used to drive three hours from just south of Boston to some random farm in the middle of Somers, Connecticut for Sunday club games. Every Sunday, 1pm. Guys would pack up their wives and kids and camp overnight. It was a blast. We'd play the game and then barbecue. I think if you can do something like that you will have a ton of people, in addition to your teammates to play with, and to learn from.

Get a website up. Go to Aweber.com and set up an newsletter list to spread the word. Pretty soon you'll have a bustling club with a ton of fans.

Check out the US Lacrosse website for clubs and leagues that are near you. There might be some you're not aware of.

Have a blast! Bring beer.

Let me know how it goes. What is the exact name of your school and club? Send me your contact info and I'll put it on my blogs so people can find you. And if you print up some t-shirts be sure to send me one! I'm a Large. :)

Jonathan - The Goalie Guru

What Kind of Conditioning Should Lacrosse Goalies Be Doing? Same As The Midfielders?

Question: hey jonathan..my name is (witheld) and i'm a senior starting goalie
> for my hs varsity team. Practice starts Monday, and to be
> completley honest I am not in shape and haven't done much to
> prepare. My coach is sort of inexperienced and likes to kill us
> with a lot of running the first week because she thinks that's
> the way to go, but I strongly disagree. Last season I had shin
> splints that came close to a stress fracture from it and my
> trainer told me I couldn't run for a while, and I that prevented
> me from being able to do quick feet and other important drills
> good for being a goalie. What do you think is the best way for
> me to get in great goalie shape for this season, without an
> overload of running, that is more realistic? What drills should
> I tell her I can do while the midfielders run at practice?

Answer:First: Why are you out of shape? I mean c'mon. You're a senior. Whether you are a captain or not you are THE captain on the field. What kind of shape are you in exactly? Round is a shape. You're starting to worry me.

Now I don't know what your situation is so I don't want to sound harsh where there is some legitimate reason. Perhaps you had a bizarre coyote attack that chewed of your big toe on your left foot and you are finally able to walk. Or perhaps your arm was pinned between a freshman and their locker door as you stuffed them in there and you had to amputate using nothing but the uncovered end of your goalie stick. Whatever the excuse I'm sure you are now recovered and on your way to playing well.

I have to admit though that I am thoroughly impressed that you are looking for alternative solutions. That is outstanding. So because of that I can help you. So smile. My sarcasm gets the best of me sometimes but lets get you going.

First things first: You've got to get your stick in your hand and start throwing. And getting shots. ASAP. That is a given. Get going. No time to waste.

You're lucky because I agree with you on the long distance running stuff. That is a very old school mentality. Quite outdated. Long distance running can actually slow down a goalie who needs to be fast twitch. However, if you, or your teammates are just plain lazy then some hardcore running is probably a good idea.

In light of your shinsplints here is what I would do: Call your trainer and talk to him/her about preventative taping of your shins. Because you had them last season to the degree that you had them it's recommended to tape them now even if they feel ok. It will help you to get through the transition period where your body compensates to the new work load. You can slowly ease off the taping as the season progresses until your legs get into the shape they need to be in. I would also find a golf ball and make sure to roll your feet, the front of your shin (Anterior Tibialis) and your calves to make sure everything is good and loose PRIOR to playing. I would do this every practice. In fact I do do it before every practice. Did it today before a sprint session I had. Extremely helpful. It's a pocket massage therapist. You can talk to your trainer about soft tissue mobilization prior to practice sometimes called self-myofacial release therapy. Very helpful. By releasing the tissue around the shins your lower leg will be more shock absorbing which will relieve some of the stress the shins get. If you wear any type of a shoe with a heel this can really affect the flexibility of your foot and calf which can throw the stress on areas that just aren't ready. So stay loose.

That should give you a little buffer with the shins to get you through the first part of the season. As far as getting into shape I would recommend to your coach that you do sprints, or hill running. (You're going to hate me but it's true.) Every time you step your feet and shins take a multiple of your bodyweight in compressive forces. So if you run for long distances you get thousands of pounding steps on those shins that's just not good. And to be honest there are a lot of body types that just aren't good for running long distances. I would have you do sprints. In sprinting your shins don't take the pounding that they do in normal running because of where your foot hits in relationship to your body. The only place you get a ton of compression is when you decelerate or when you stop sprinting and start running. A better choice I would have you do is uphill running. Many injured athletes will run hills because it really takes away from the pounding on the feet. The other alternative is to run in the pool. Waist high water or higher depending on how much the shins hurt. The water lessens your bodyweight impact on the legs which can get you through those rough stages.

If you want I can totally talk to your coach for you with some suggestions. I do that for a number of goalies if you feel it would help. As a coach I would appreciate if one of my players had sought out information that differed with my thinking. I know not all coaches are like that but let me know if you need that.

To be honest, I used to always get shot on while the midfielders ran. It was a great time to get more appropriate work in. I would do that and have you run hills and you'd be pretty bagged. If you were really out of shape I'd shoot on you, and have you run hills at the end of practice. Nothing crazy. Two hills today. Three tomorrow. Wednesday off. Two hills, three hills. Weekend off. Next week: Three hills and then four, etc.

Meghan I hope that helps you. Let me know if you need any clarification. You're one of my girls now so stay in touch and let me know how it goes. What state do you play in?

Jonathan - The Goalie Guru
www.lacrossegoaltending.com
www.lacrossegoaltending.blogspot.com
www.lacrossegoaltendingforum.com

Box Lacrosse Goalie Tips

Question: Jonathan

I stumbled on your blog today and hope to have some time to
explore it a
little more.

My son started playing goalie in Box Lacrosse last year (Novice
10-11 years
old). Never having played lacrosse other than a little in
High School (and
never goalie), I am at a loss to help him improve. He
seems to have taken
to it and is sucsessful at the basics (As much as I know
anyway). He
attended the Edge Elevate Lacrosse camp in Calgary last year and
had fun,
but petered out a little wearing all the gear in the field and
finished off
playing out (He was the only goalie in that age group anyway).
Hopefully, you may have some tips for us as you have offered up
many on your
blog and via email.
Good drills/excersises for hand eye speed and eye tracking?


Basic drills he can do by himself or with his brother (Tyke,
8 under)
Drills or strategys I can employ in our practices for better
goalie> > development. (I like the suggestion of assigning shot
types and locations
for drill duration to exercise particular saves. I do that
in my Hockey
practices all the time..Doh)
Any other thoughts that you have a few moments to provide.
Thanks in advance...

**** Hugh McKay

Answer: Hey there Hugh. Sorry it's taken so long to get back. I'm getting bombarded by emails being the start of the season in the States.

Most of the frustration with young goalies and all of the problems for goalie at this age stems from them being physically weak due to their age. We all would wish our ten year olds were like high schoolers. Especially in box, with so much equipment. It is easier for a player who plays out to learn the game relative to the goalie who is encumbered by those huge pads. All of the things that you are looking to improve will get better as your son gets older and physically matures. Tracking, eye drills, etc really boil down to focus which is really hard with that age group as you know. As with most things, "He'll grow out of it." And into better things.

As far as drills and ideas there are around 100 posts and articles on my blog. Although most pertain to field lacrosse they are applicable to box as well. (I'm waiting for someone to revolutionize box with a modified non-stick holding glove. I have some ideas too.)

Being a hockey goalie as well I feel the pads for a box goalie are rediculous. The biggest improvements your son will make will be directly related to his strength levels. Get him in love with the gym and training. I always say, "You can make a goalie out of any athlete. You can't turn a goalie into an athlete." Now with time, your young son can turn into an athlete if he is wired for that. Go check out www.ltad.ca for some great info on athlete development. The guy is in Vancouver.

As far as getting the son and the brother playing, just let them play. A shot is a shot no matter who it comes from. Just make sure, as always, that your son feels safe in the cage and is protected. Although they look cool I think the visibility in hockey goalie masks suck for a box goalie. I'm a fan of the Brine Triad style helmets and think they would be perfect for box. Great vision. Way better than the hockey masks.

Hope that helps. Shoot me a note when you're on your way to Calgary. Maybe I can come watch a practice if I'm in the area and not out coaching or speaking. Hopefully he gets some good goalie coaching there specific for box and isn't just target practice.

All the best.

Jonathan - The Goalie Guru

Can You Fix A Soft Mesh Pocket So It Throws Better?

Question:
> Well john, i'm a freshman and i got a goalie question.
>
>
>
> I got a nemesis head with soft mesh (biggest mistake of my life)
> and i need to know how i can work with it. I love how it catches
> honestly, it seems to work well for me, but anytime i throw i
> get a lip. Right now i got three shooters to work with. I'm sure
> you'll say to get hard mesh but i'm working on that and no local
> area place has it. I've tried everything i can think of, from
> placing one on the top diamond and a shooter one diamond down
> from that, but i still seem to get a horrible lip!
>
>
>
> Could you please help me cause my season is starting soon! Thanks!
>
>
>
> PS - I'm strong and i got 6 inch pocket.
>
>
>
> Thanks!

Answer: Oh man. You need hard mesh. Go to www.comlax.net and just order one online. You'll have it in a couple of days.

In the meantime, tighten up the sidewall lacing from the top to about half way down the head. You're going to want to put the pocket more to the bottom of the head. Not the middle. This should help.

Also, space out your shooting strings. Maybe 2 diamonds apart. Keep the top one super tight. The second one about two down from that, and so on.

Lastly. Tighten up the pocket as a whole. So move the string at the throat up a few notches and get rid of the bag.

These will help with your release. But it will drastically change how the pocket works. It will be much shallower. But with a soft mesh pocket there is not much you can do. I've heard kids trying to spray paint. Oil. Etc. Nothing really works. Also, have you gotten it wet yet? Because when that happens it's going to tighten up like a tennis racket. That won't be fun when that happens.

Wish I could give you more advice but it's a tough one you've got to deal with. Good luck and let me know what you do and how it turns out.

Jonathan - The Goalie Guru

Help With Inside Shots and Fakes. What Do I Do on One on One's?

Question: I am a Boy that is a laccrose goalie. I play for my school and am pretty good at the sport. It is good to be a goalie in my school because no body else has the balls to step up. My season has just started and i have played for about 2 hard-worked years. At first when i had played, i had an extreme case of beginers luck and continued to have it. The one faithful day came when i actually started to worry about what i was doing, and the luck faded. Know here are the following problems.

1) My Coach is (with all due respect) inexperienced and a little too nonchalant in the intrigue of the sport.

2)As Mr. Bobby said earlier, he had diffuculty with those outsid shots. I am the polar opposite, and shot within 5 feet away from the crease is a garunteed stop. (seriously). but my leauge has a stellar amount of creasers. Unfortunately i cannot percieve balls being thrown at mefrom two feet away. Goal after goal, i grew tired of those creasers, so i would completely mess them up, tuck them, lay them out. However sometimes they managed to draw a fowl.

The Question (finnally): What can i do to focus a little more on the ball and not fall for the fakes and aviod things like between the legs or extremely hard shots from shorts distance way.

Question 2: Because of the lack of adivse from my coach, what can you tell me about generally being a goalie (just incase i missed something)

I can understand if it takes you a while to respond, thanks for your imput. :)

Answer: John, you're brain is getting in the way of what your body knows it can do. That is why you "started to worry, and the luck faded." It wasn't luck. It was just your body reacting to the ball. Once you started to think about it you screwed things up. Have some faith in yourself and your abilities and get back in the cage and don't worry. Worry is a waste of energy. It's a useless thing to do.

You're not alone on the coaches thing. Many coaches are just there to take up space and babysit. But you want to learn. That's why you're here. You can be good with a bad coach. Just focus on your own game.

Not falling for fakes comes with experience, and patience. You really need to have someone who can work with you on stopping fakes. Your goal is to keep your balance, respect the opponents stick with your stick but don't commit the body too soon. Most goalie fall for the first fake and are totally out of position. You don't need to do that. Also, if you're team is bad and the attack man is faking you three or four times before he shoots, you're not supposed to stop those. If you do it's a bonus but where is the defense? One, two fakes and a shot is understandable. You can get some of those. But if he's standing there with all sorts of time, forget it. You need some better defense.

The best advice I can give you for information is to get as much info as you can. Read everything on my blog. Sign up for the forum. And get some instructional videos from ChampionshipProduction.com They've got some great videos that can help. Other than that you want to stay positive. There is no good or bad in the cage. There are just learning experiences.

Good luck and kick butt.

Jonathan - The Goalie Guru
www.lacrossegoaltending.blogspot.com
www.lacrossegoaltendingforum.com

Having Trouble on High to Low Shots. Last Minute Tips Before Tryouts

Question: Hi my name is Andrew,
I am a high school goalie and tryouts are just around the corner. I am playing in some games and camps but i want to get an edge on the other goalies. I live in minnesota so its kinda hard to get a lot of shots right now. I seam to strugle with high to low shots more so than any other shots. Do you have any tips or tricks to give me to help me befor tryouts? Any advice would be greatly apreciated.
thank you so much

Answer: Andrew you're on the right track. Shots, shots, and more shots are going to help you at this point so keep that going.

Without seeing you play I'm guessing that when you read the stick you are anticipating the ball going high and are probably either up on your feet or leaning a bit. Your weight is headed upwards, so when the ball actually comes low you've got to now redirect all that weight and get it going down. By then it's too late.

Try to get out the video camera and see what you're doing. Get the shooter in the frame and you in the frame and slow it down. Watch what you're doing just as the ball is released. Are you patient? Leaning? Standing up? Take a look.

The other thing to keep in mind is that you don't need to do too much with the body to save high shots. If you didn't move your body at all you could probably get a hand to the ball to make the save. What this should tell you is that you don't have to be so aggressive to the upper shots. Stay patient.

Last tip. Concentrate on moving OUT to the high shots. Not UP. If you focus on moving out, laterally to the ground, you won't have so far to move if you are in fact guessing and guess wrong.

Hope that helps. Let me know if you need clarification.

Jonathan - The Goalie Guru

New Eclipse. New Shaft Now Too?

Question: Hi Jonathan,

I bought a STX Eclipse head and it's currently being restrung. However, now I'm wondering whether what I should do (if anything) about my shaft.

Right now I have an AL6000 shaft. I'm debating whether I should upgrade. Now I just spend about $110 on the eclipse head/restringing, so I'd prefer not to pay another $100. Most of the composite sticks are pretty expensive and I'm not really sure if it's necessary. The guy at the store mentioned the Brine 6065 alloy shaft which is about $20ish. It's a men's shaft so it's shorter than the goalie one i already had. is shorter better? i've also heard about the women's goalie shaft, STX elevate which is about $70 - is that worth it?

Anyway, I'd really appreciate your own two cents on the right shaft for a female goalie.


Thanks again,
Julia

Answer: Julia sorry I've taken so long on this. It keeps escaping my brain.

Any shaft is going to be an improvement over that AL6000. I know you spent a bunch on the head already but the shaft is where you're going to save a ton in weight. I always recommend Titanium but you can probably get by with a really light alloy. Because you aren't going to get stick checked you can get by with a lighter but not as strong shaft. You will notice a huge difference in the weight of the stick and that should help you move to the ball better.

Shorter will be fine as long as you are not some amazon woman. Shorter will usually be easier to handle for cradling and passing so by using that mens shaft you should be ok.

Thanks for being patient Julia. Let me know which one you go with.

Jonathan -

Last Minute Practice Ideas for Lacrosse Goalies

Questions: Hey,
so i'm a freshman, getting ready for lacrosse season, and of course, i'm a goalie.
I haven't played in a long time. like a full year almost. or since like last june.
tryouts are on the 28th. and i'm really nervous.
any last minute practice ideas?
any help would be totally appriciated.
oh, and by the way, what stick do you think i should get?
I need to get a new goalie stick.

thanks,
sarah

Answer: OK. STX Eclipse. Medium mesh. Lightest shaft that you can afford (Titanium is best.)

Get out there and start throwing against a wall. If you've got a school with a big brick wall go there. Or the back of departments stores are good as well. I've got a grocery store near my house with a massive brick wall which I can throw clearing passes against. Very cool.

Try to snag a friend and get throwing. You don't need a net to get shot on really. Any backstop will do. But to start just get throwing. Make a good clearing pass and then get in your stance to catch shots. Super easy really. I do it every year. You'll be surprised how quickly things come back. And that year off will have given your mind a really healthy break. You're going to be a lot better than you were because you've grown a bit and gotten stronger. Mentally you're stronger too but you won't realize that until you are in the cage.

Hope that helps Sarah. What part of the US do you play in?

Jonathan - The Goalie Guru

PS. How was that for fast?

How Can A Lacrosse Goalie Improve on His Own?

Question: Johnathan, how can a goalie practice his shot-stopping form on his own?


Answer: First you need to know what good form looks like. So if you've got a handle on that you can use video or just a simple mirror to watch your form. These are the simplest ways to do it. The speed of getting into the right positions is irrelevant at first. You just want to be getting into the proper end position. As you improve you can fine tune on what you need to do to get to the proper final positions.

For the Lacrosse Goalie: Why Playing "Up" Can Make You Better...Or Worse

Question: This question came from a subscriber to the Lacrosse Goaltending Insiders List.

Hey Jonathan, This is my second year playing lacrosse goalie, i just finished my modified season last year as a defenseman, and i played goalie during the summer with a local team. And poeple tell me that im not that bad(yeah for modified) but my freshman year has found me and i am looking for a position on the team as a goalie. Lately i have been playing with this clinic team called Roadhawks (it's in central New York) and i play with the age range 9th to 10th grade. And one of the coaches who is also MY coach has taken me to 2 varsity tournaments during the begining of the year, i dident do to bad, and i accationally practice with the varsity team. And i have still been wondering...if this is my first year as a official goalie, would practicing or even playing with the varsity be making me even better than i already am, because this is my first year? People keep telling me that if i take harder and faster shots and playing with advanced players will make me better. Is this actually true?

From Garrett


Why Playing "Up" Can Make You Better...Or Worse

For many goalies there comes a time where you get the chance to play "up". This usually means that you get to play with an older group, or a better level of lacrosse. (Notice that "older" doesn't necessarily mean "better.") And for most goalies this can be a good thing. But it can also be a bad thing so let me explain.

As a general rule, the chance to play up a level is usually good for you. The faster shots, the quicker pace of the game, usually results in better play for you when you move back down to the level you are accustomed to playing. It's like lifting a heavier weight for a while and then lifting a lighter weight. Your body compensates so that the lighter weight feels really light and you can move it more quickly.

But moving up can also be a bad decison for two main reasons:

One, you get hurt because some retarded shooter decides to wind up and hits you somewhere it hurts. Out you go with an injury or worse, a concussion. Fear sets in and you are never able to recover from it, even when you go back down to play at the lower level.

Two, you get so discouraged because a lot of balls go in the net that you develop a belief that you will never be able to play at that level. As silly as this may sound I've seen it happen to a lot of goalies who had the opportunity to be great.

Now you can make the most of playing up if you do two simple things to keep the bad things from happening:

One: Make sure you're wearing enough equipment. As I mentioned before it takes one stupid player to ruin a career. Make sure you've got enough equipment on so that you are protected. You're going to take more shots off the body than before because you probabably won't be able to catch up with your stick right away. You'll be a bit slow and that is to be expected, so if you're expecting it make sure the rest of you is protected.

Two: Understand that there will be more goals going in than there were when you played down a level. I was always excited to play up a level. Usually the first bunch of shots felt really fast, then I got used to the level of play and quickly adapted. I was fired up to play and you should be too. Now a couple of times I played up I got absolutely schooled. The key here is to walk away knowing that you will be able to play at that level some day but right now it's a bit quick. Stay positive and learn from the experience.

I always played up. In fifth grade I played with the seventh and eighth graders. In eighth grade I played on the high school Junior Varsity that actually played against some other schools varsity. And in the summers I played on a men's team in a summer league. What I noticed along the way was that most of the guys really took to me. They protected me because I was the "young kid" in the cage. After I made a couple big saves they were cheering for me and having a blast. Those older guys tought me a lot at every level.

I took a lot of hard shots though. Some really hurt. Luckily not enough to make me fearful of the ball but I'd seen a lot of kids get really hurt and it really affected their game. Had they had a different attitude and worn enough gear I think they could have gone on to be great goalies.

If you keep your attitude right those older experiences can really help you long term. Seek them out, protect yourself and you too will have a great experience.

Good luck,

Jonathan - The Goalie Guru

Should I Put Weight On My Stick and My Ankles?

We tend to be a "more is better" society. If a pound is good then two pounds must be better. This is not the case. What happens when things get too heavy is that it affects your technique. The body had to overcompensate and use muscles that aren't intended for the primary purpose. It can also create uneccessary tension in the body that is counterproductive for a goalie.

Here are some guidelines:

How to properly weight your goalie stick. I'm guilty when I was young of filling my shaft with sand. Now I know that wasn't a really good idea. Not only was it too heavy the weighting of the stick was all off and if probably really screwed up my technique. Fishing weights come in ounces. There are sixteen ounces in a pound. Start with two ounces. Don't go any higher than six ounces. You don't want the stick to feel heavy in your hands. The added weight should almost be imperceptible. Go to the fishing tackle store and buy half ounce weights and tape them evenly to your stick from the scoop to the butt-end. Take them off on game day.

If you want to weight your body don't use ankle weights. By weighting your limbs you can really screw up your technique. The best way to do this is to wear a weight vest. There is a great company called X-vest that makes the best weight vests around. If you are in high scool I would recommend the ones that go up to twenty pounds. If you are in college you can do more than that. If you are a woman I wouldn't go higher than twenty pounds.

But Jonathan, you just said that you shouldn't use more than ounces? That's right, on your stick. There is a difference between putting weight on your body and putting it on the thing you are using. Big difference.

By putting weight on your core you are not affecting your technique on how you move to the ball. You will if you put on twenty pounds right away. Start with two pounds. And every week add another pound. On every fourth week take the vest off. Use only in practice and scrimmages. On game day take it off. Wear it all the time if you like.

What about ankle weights?

Unless you want to look like some sort of Eighties aerobics unstructor I wouldn't wear them at all. Wear the X-vest if you like. It's especially fashionable in inner-city schools wear kevlar vests are appropriate. Ankle weights will just screw up your form. Some guys ask me if they should wear ankle weights during the day and then play without them. I'm not a fan. Again, walking with ankle weights is much different than trying to run with them and we don't want to be running with them. The benefits are not there. Don't bother with them.

Why Lacrosse Goalies Hesitate

Why You Hesitate

Many goalies have the problem of hesitating when the ball is shot at them. It's not really a flinch but there is a definite pause when the ball is shot, typically at high speeds. There are only two reasons as to why this happens and I've got two solutions.

1) You are actually afraid of the ball.

Now before you go off and read part two I want you to read this. Some goalies say they aren't afraid of the ball but by their actions I can tell they are. One way to really tell is to put a video camera that videos your face only. Have someone stand to the side while you take shots and video your face. If you blink, or flat out close your eyes and squint, while that shot is taken, you my friend are afraid of the ball.

The fix: Pad up and tell those shooters to back off in practice. You need to rebuild your confidence and the only way you will do that is to get the fear out of your head. This is the equivalent to building a foundation of a house only to have a large crack in it. You need to go back in, peel back all the drywall and the dirt, drill into that crack and then somehow get a sealant in their to fill up the crack. For you, get those shooters to back off. Put on some more equipment to cover the spots you're worried about getting hit. Maybe even have the shooters use tennis balls for a while. This is a major crack in your foundation and we need to fix it. Fast.

Reason #2: You've got wasted motion.

Years ago I had seen a very cool video of two goalies taking shots in practice. The video camera was set up on a tripod about twelve yards off in front of the goal. The shooters shot on the run and were told to release the ball right behind the camera. What you got to see on the video was how the goalies moved to the ball.

Now one of the two goalies right before the shot came, dipped his stick and took a little hop. Almost like a tennis player does prior to moving to the ball. Ok for a tennis player but for a goalie that half step is a killer. The hop isn't as bad as the dipping of the stick and what it means is that the goalie is moving before the shot is really taken.

The Fix: If this is what you're doing you need to find a way to stop it now. The dipping of the stick means that you're guessing. You are reading the shooters stick wrong. If you've got a guy on your doorstep faking you to death you are going to move your stick because you are following his. That's not what I'm talking about. I'm talking about shots from the outside where your stick moves (usually down) just before the shot is released. This is wasted motion.

You need to spend time with a coach working on not moving before shots are taken. Set up a video camera that includes the shooter and you in the frame. This way you can slow the video down and see what you are doing prior to the shooter releasing the shot. Not moving takes a lot of discipline. You really have to break it down and mentally focus on your technique.

Problem #3: You're guessing. This relates a bit to number two. If you are hesitating it means to me that you're just unsure where the ball is going to go.

The Fix: You need to spend time taking shots in a non-stressful situation and work on reading the ball, the stick, and the shooter. There are tendencies that all shooters make when they shoot the ball. You can read these tendencies prior to the ball being released out of the stick. If you are truly hesitating it means that you aren't reading the ball until it is released out of the stick and this is too long. There is a disconnect between what you see the shooter do and what you see the ball doing. This just comes with practice. Again. Get a shooter or two to shoot on you from the distance that gives you issues. Get out the video camera and dissect how you play. It will click. Eventually.

Soft Mesh of Hard? Cross-Fit or not? Is Playing In Close Quarters Good For Me?

Question: Julia asks Soft mesh or hard? Is Crossfit any good for a goalie? And how do I make the most of playing indoors?


Answer: Hey there Julia. Here you go.

Get it restrung and with hard mesh. Soft mesh is a definite no go anymore. They just turn into tennis rackets. You'll notice a huge difference with hard mesh.

Cross fit is cool but it's not the best for a goalie. Too much endurance work. Women love Cross Fit, but if you look closely there's not a lot that relates to the explosive goalie. You want to lift weights and lift them heavy. This will help you be more explosive in the cage not to mention you will look like a Goddess! You are right, running for 15minutes will not help you. Actualy it will hurt your goaltending game.

If you're getting the stick to the ball it is for sure your pocket. That one change is going to do wonders to your game.

The reason you're not doing so well indoors is because the shots are right on top of you. You're probably getting hit with the ball a ton. Make sure yo'uve got enough equipment on and have the shooters move back. Ask your coach if you can put a stick on the ground where the shooters have to shoot from so you have time to react to the ball and can work on things. If you would like me to email your coach just give them my email address and I will send them a guide to working with goalies that can help you.

Hey make sure you sign up at the forum. If we can do Q and A's through there we will be able to add content and make it grow. I love the emails though so keep it up. Let me know how things go and stay in touch.

Jonathan -

Should I Buy A New Goalie Stick If I'm Not Going To Play In College?

Question: Hey Jonathan thanks so much for all of your feedback. I have one last question though!

Since last year was my first year playing lacrosse, I didn't want to pay a lot for my stick and then end up not liking it. However, I'm wondering whether I should get a whole new stick (like the STX Eclipse) or if my STX Goalmaster with hardmesh will be OK. I probably won't be playing in college unless it's intermural so is it worth it to get a new stick if I'm only playing for the next 2 seasons?

Thanks again!
Julia

Answer: Hey Julia. No problem.

I understand what you're saying about the stick. But I will tell you that investing in a new stick is going to make playing sooo much more fun for you. After talking with you I know that it's going to make a huge difference.

Playing with a good stick is like playing golf with nice clubs. They are so much more forgiving. With bad golf clubs you can make a really nice swing but the clubs just don't do what you want them to do so it is completely frustrating. If you're getting your hands to the ball and the ball is popping out not because of you but because of the stick, that is just a recipe for frustration. With a nice stick (like the Eclipse) with a really nice hard mesh pocket you'll be making saves and not giving up rebounds. You'll be clearing the ball with ease and you'll just be enjoying the game a whole lot more.

As far as playing in college I'll tell you this. You may be going to a school that doesn't have a team but you will find a bunch of girls who have sticks and they will always be looking for a goalie. Now, if you have a crappy stick you won't want to play. But if you have a really nice stick you're going to have that stick for a long time and you're going to want to hop in the cage.

I always tell people that in all my life I've never been to a party and seen guys or girls throw on the old baseball glove and throw around. I've occaisionaly seen a football or two. But I have always seen lacrosse sticks break out and people throw the ball around. Also, as you go past college and beyond you may be in a new city and you will seek out other lacrosse players. It's just how it goes. And they will all need a goalie. Again, if you invest in a really nice stick now you're going to have it for a really long time (barring breakage or theft of something like that) And with a good stick you're going to be more open to playing and having a good time.

So, that's my two cents on getting a better stick. It will change the way you play for the better and you will enjoy the game a whole lot more with good equipment.

That make sense? So if you've got a birthday coming up, or maybe some money burning a hole in your pocket go get an STX Eclipse with a hard mesh pocket. If you can get it strung by someone who knows what they are doing it's better to buy the head and the pocket separately and then have it strung. Better than trying to doctor a pre-strung stick from the factory. My friends at www.comlax.net can do that for you.

Jonathan -

Bobby's Got Some Bounce Shot Questions. Stepping. Etc.

Question:
Hey Jon, It is Bobby again. I just have a couple more questions. (I asked about
the Mesh, not too long ago). So Im in this winter league and it started off
really well, but recently its been awful, It is much smaller fields, so you can
crank shots from the mid line and still get a goal on a bad goalie. I normally
don't play on turf like this but for this league I do. I was in goal off to a good
start last week. We were playing one of the top Teams Varsity with 3 middies,
2 attacks and three D. (its a 7 v 7 league) with 2 subs. The games are usually
very fast and high scoring. But it was 3-1 us at the half, and then i was in
goal, and this kid threw a crank at me and I suspected it would just bounce
up, but it didn't, it just rolled between my legs and went in. I was in disbelief.
I was so upset with my self, next play, their captain shoots it top left and i
miss completely. And for the next couple plays, they start bouncing them in
front of me (10 feet) and now their bouncing like Crazy. I really have trouble
with those outside shots. And the ones that are right in front of me. (only in
this league). I just have a question on what to do on those far outside shots
because they just bounce over my head.

Also, any tips on how i should be saving low shots (not bounce), because i
don't feel like i am getting low enough, but i cant fix it. Any tips for that.

Also, I don't feel like I am fast enough.60% on a missed shot, i beet the
attack, but a lot of the time i don't. Any tips on speed and power.

One last thing. Any tips on stepping to the ball?

Thanks

My Answer:Hey there Bobby! Man I never got your first question so sorry this took so long.

This is super-easy to fix. You're just not judging those outside shots correctly. Two things:

1) You need to be more aggressive and think of yourself as a catcher in baseball and not a lacrosse goalie. You need to drop the hips. Get your head down and over the ball. And your hands waaay out in front of you. Your goal here is to snuff the ball and not try to pick it clean with your stick. Especially if the turf is a little weird which this sounds like it may be. Does that make sense? Your saves on those shots are going to be ugly so make sure you've got enough padding on you so that you feel confident blocking them with your body just in case.

2) You need more practice on those types of shots. Your next warm up just work on those types of shots. Spend all your time on them. This league doesn't matter for you as much as the real season does so get some work done and work on those shots. If you don't spend a lot of time on that surface don't worry about them too much. You're a good goalie. You'll be fine long-term so don't sweat it.

Ont the low shots...rule #1. Never ever ever say "I can't" Got it? Seriously. If you think you can't guess what? You're right. Think about how you can fix it. By your question I know you already know the answer. Drop your hips. Bend the knees. And read back to #1 above. It's the same answer.

Speed and Power? Get in the gym man. Fall in love with training. Get bigger, faster, and stronger in the gym and you will be a better goalie.

Any tips on stepping to the ball? Yes, it's overrated. Just be agressive and lead with the hands and the head. Where they go the body will follow. By getting stronger in the gym you'll be better at stepping to the ball as well.

Kick ass Bobby. Let me know if you need more help. Get your butt over to the forum too and sign up. www.Lacrossegoaltendingforum.com

I can answer your questions over there as well.

Jonathan -

www.lacrossegoaltending.blogspot.com
www.yourbestlacrosse.blogspot.com

Is Playing Indoors Hurting My Outdoor Game?

If you play in a northern climate you're probably playing indoors right now and for lacrosse goalies this can be a problem. A couple things to consider.

1) If you are playing box lacrosse and you're wearing all the equipment this can actually be a good thing. By padding up you're now more focused on the ball and the stick of the offensive player than you are on getting hurt with the ball. So I'm a fan of that.

2) I'm not totally a fan of playing in front of a 4'x4' cage. Your stance is really different. Your stick is between your legs. It doesn't have a great carryover to the field game. But back to point #1 I think those benefits can outweigh the negatives of #2.

3) If you are playing in front of a field net indoors you are probably getting shot on from really close range which may NOT be good for you. If you're in a field house you're probably ok. If you're in a hockey rink...probably too close. Remember progression. If the shooters are too close and you're worried about getting hurt probably not the best position to be in. Get on some more equipment if you need tol

4) The advantage of playing indoors is that the players feel like they are right on top of you and the ball seems to move a bit faster indoors. Once you go outside with all that open air you'll notice that you've got more time to react to the ball. Instead of feeling claustrophobic you'll feel more in control.

Good luck and let me know how things are going for you!

What Muscles Should You Work On If You're A Lacrosse Goalie? How Do You Stay Awake When The Ball Is On The Other End Of The Field?

Question: Hi! I've been a lacrosse goalie for 3 years now (I'm in 10th grade)
The season is going to be starting in a few months and I was
wondering what muscles I should work on building. I'm always fooling
around with my stick in front of the TV and such so I'm not worried
about that. Also, what do you suggest goalies do when the ball is on
attack? I find myself zoning off which really throws off my game.
Thanks!!


Answer: To answer your question the muscles you want to work on are what we call your Posterior Chain. Those are your glutes (butt muscles), hamstrings (back of the leg), and your low back. You will also want to work on your upper body pressing muscles (chest and shoulders) The best way to hit the posterior chain is to squat. And when you squat you want to use a free bar not any sort of machine. For the pressing movements the best way I find to work those for a goalie is to do standing cable presses of all varieties.

If you don't know how to squat properly I would find a qualified strength and conditioning coach either at your school or at a nearby university. In most areas now there will be some sort of strength and conditioning coach geared towards athletes (Especially Football) if you can find one of those guys you'll be in a great place to start.

If you can fall in love with training you will be miles ahead of most women your age. I train a number of female athletes in a couple of sports and when we get them stronger by using squats and other posterior chain moves they absolutely dominate on the field.

As far as zoning out on the other end of the field, this is an acquired skill just like anything else. When I was your age I would start thinking about homework, my parents, the girl in my english class. All sorts of things would sneak into my head while the ball was on the other end of the field. What I did to try and fix that was hard at first but easier over time. All I tried to do was to watch the ball the whole time the ball was on the other end. Not watch the whole play, just the ball. I would try and focus my eyes on the ball just like a camera would zoom in on a far away object. That helped a bit. What really helped me focus was to think of myself, and my defense as a vital part of the offense if they lost track of the ball. I figured that if I was zoning out the other teams players probably were doing that as well. So I started to talk to my defense and keeping them awake as well. I'd say things like " Ball is right side Chris (My defender) Stay awake. Play in front of your man." Things like that. I also moved out of my crease a fair bit to help if there was a pass that went astray and I could help on the clear.

If you are comfortable with your stick you can really view yourself as an extra player on the clear it will keep you more involved in the play because you really feel you can help out. Keep that in mind and it will totally help with your concentration.

Oh I almost forgot. I find that hand and forearm strength are tragically weak in most women. Go get a two liter bottle of soda and tie a string around the top of the bottle. Tie the other end to a shaft of an old stick or a broom handle. Work on wrapping the string around the handle using both hands. You stand up. Bottle is on the floor. Stick is horizontal to the floor. Twist the shaft and wrap the string around the shaft lifting the bottle off the floor all the way up to the shaft. Lower. You'll feel a pump in your forearms like never before.

Good luck Olivia. Kick butt. Tell me how things go and stay in touch. What school do you play for?

Jonathan -