Wide Lateral Step: A Proven Progression Every Lacrosse Goalie Needs

We're partnering with Goaliesmith on Goalie Week, a series of informational and instructional articles and videos geared toward the most demanding position in the sport. 

Launched by the Gvozden brothers in 2016, Goaliesmith is the preeminent lacrosse goalie training company in the United States. Their goal: Gather the best and hungriest goalies on the same field to grow better, together.

Learn more at goaliesmith.com.

The stepping progression is the best way to guarantee improvement in your steps. The end goal when improving your stepping is to step in a way that gets you to the shot as fast as possible.

This happens with a wide lateral step, a hallmark of the Goaliesmith training model.

A wide lateral step covers the most area of the cage and it gets you to the shot while still giving you room for error. It is also the fastest movement and allows your hands the free range of mobility to react to any shot.

It works for any range — deep shots, mid-range or one-on-ones.

TECHNIQUE

Push off the interior sole of your back foot. This removes any drift or drag time and gets your body frame moving.

Pop up on your front leg so that the leg and foot go laterally with a bend in the knee. This covers the corner while allowing your hands unobstructed movement.

Most goalies already have the “push” part down. It’s the first part of the step-and-collect mechanic, which is now outdated. Ending up outside the cage is of no help, collecting doesn’t help control rebounds and next to zero saves at the college level are made with the “collect.” The key is adding the “pop." Then:

Throw your hips toward the lead foot. This ensures your body frame gets there and it is where you can apply your explosive power. Most goalies don’t feel comfortable changing their step until they get to this phase, when the power comes back. When you start out, it’s easy to feel unbalanced, restricted or robotic. It takes two weeks of practice to make massive changes and one month of consistent work to master this.

Drop your back knee toward the ground. This is up to you. It helps cover the five-hole quickly but can be a little too much to work for some goalies who don’t like to get it all the way to the ground. What’s important is that you drop it enough to cover the five-hole.

PROGRESSION

Start in the goal just stepping, then move to controlled shots and finally test yourself with shots all over.

In-Cage Reps

• Hop in the goal with your stick and shoes or cleats. Set up your camera on selfie mode so that you can see yourself live. Stay within the frame of the goal.
• Complete 15-20 reps on each side doing lateral steps with your toes, getting to the pipe.
• Get the push-and-pop movement down and then add your hips to make it one fluid movement.
• Add the back knee down if you prefer and mix in some five-hole movements.
• Your hands can go high, hips or low, imagining a shot to one of those levels and changing it up as you go.

Controlled Shots

Get warmed up and find a partner to shoot on you. Have the shooter repeatedly shoot to one specific low corner.

• Test your ability to execute the step while also making the save. Focus on proper form.
• Tell the shooter to turn it down if it doesn’t feel right or turn it up for more of a challenge.
• We recommend you start stick-side low, the hardest one to step to. Then tell the shooter to go to the off-stick low corner.
• Do 15 reps on each side.

Testing

Finally, test yourself by adding more options for the shooter.

• Start by allowing them to shoot at either low corner. You’ll feel some hesitation and awkwardness. Reps over time will iron this out.
• Once you feel good about low corners, add more areas of the cage for the shooter to target. Adjust velocity based on comfort level.
• Make it a challenge. How many good reps you can do at each phase?

We can guarantee you that your steps will improve if you follow this timeline and this training routine.