Being a goalie in lacrosse is one of the toughest, yet most rewarding positions in all of sports. You’re the last line of the defense, the spark for fast breaks, and often the backbone of your team. Mastering this position takes more than just quick hands.
Here’s how to build confidence in the cage, sharpen your technique, and become the goalie your team can rely on when it’s crunch time.
Own the Mental Game
Goalies live in a pressure cooker. All it takes is one bad bounce and it’s on the scoreboard. Ultimately, the best goalies forget fast and recover even faster.
- No matter what happened previously, treat every shot like it’s a new rep
- Have a rest routine (deep breath, mantra, bounce back)
- Stay engaged and keep your head up. It doesn’t matter the score
Set Up for Success: Stance & Positioning
Your stance is your foundation. This is what you should look like:
- Feet shoulder-width apart with your knees slightly bent
- Hands in front of your body with stick positioned at about chin height
- Have your top hand loose and bottom hand strong for explosive movement
- Keep on your toes, not your heels
Be aligned with the shooter’s angle. Don’t give them too much net to shoot at.
Track It. Don’t Guess It
Guessing where a shot is going can only work so many times. Eventually, your luck is going to run out. Focus on tracking the ball, not guessing where it’s going.
- Watch the shooter’s body language– those hips and hands never lie
- Follow the head of the shooters stick
- Practice with tennis balls to help train your eyes
Control the Rebounds & Clears
Saving the ball is only half the job for a goalie.
- Reduce rebounds by clamping the ball
- Make your clears crisp, fast, and smart
- Know where your go-to outlets are even before the shot is taken
Communication Is Key
Capitalize on having the best view on the field.
- Call for slides, backups, and ball movement
- Be loud and confident, even when you’re unsure
- Assist your defense with getting organized quickly on fast breaks or broken plays
- When the goalie talks, the defense will listen.
Gear Check
The right gear will help boost performance and confidence. Look good and feel good.
- Choose a chest protector that offers mobility and protection
- Check that your stick setup suits your play style
- Throat guards aren’t optional. Period.
Goalie isn’t just a position– it’s a mindset. It demands toughness, leadership, and an ability to bounce back after every shot. But when you're locked in, when you see the ball early, make clean saves, and lead your defense? You’re the most important player on the field.