This drill progressively builds a goalie's technique and strength, starting with controlled full steps without a stick and advancing through exercises with resistance bands to enhance quick, powerful movements toward the ball. Key focuses include maintaining a sharp eye on the ball, utilizing resistance for strength training, and perfecting footspeed and landing posture to face the shooter effectively.
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This drill is designed to slowly build up the technique and strength that the goalie needs to make full and quick steps out to the ball.
Set up two parallel lines approximately 3-3.5ft apart from one another.
Without a stick have the goalie start lined up perpendicular to those lines (see diagram) and begin making controlled full steps.
These steps should resemble lunge jumps in which the opposite foot pushes off hard into the direction of the ball to get optimum distance.
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