Every goalie knows it and every goalie faces it. Simply put, a rock thrown at you 90mph+ IS scary. They say it takes a special breed to play lacrosse goalie and that truly is not an exaggeration.

Here’s the good news: while getting over the fear of the ball comes more naturally for some, it is a skill you can learn if you’re willing to put in the work. If you want to play college lacrosse as a goalie, you absolutely must conquer this fear. Take an honest look in the mirror: if this is you, afraid of the lacrosse ball, follow this step by step guide for the next month and watch your game transform:

Week 1: Fear Response Level 1

• You need a trusted shooter and tennis balls. Get in your stance and have the shooter take shots right next to you on top of the crease (they shouldn’t actually hit you with the ball). Don’t move. Stay in your stance and watch the ball leave the shooter’s stick head closely.
• Repeat this exercise for 5 days, 10 minutes per day.
• If you want some white tennis balls that look just like lacrosse balls, click here

Week 2: Fear Response Level 2

• Now, do the same drill (tennis balls!), but the shooter will be 5 yards away. This will trigger your fear response at first, but commit to the process and the results will come. Focus even more on tracking the ball out of the shooter’s stick head, and track the ball all the way into the goal.
• Repeat this exercise for 5 days, 10 minutes per day

Week 3: Acclimation

• Now, do the same drill as week 2 (tennis balls!), but try to save the ball. Full, fearless steps and attempts to keep the ball out of the cage. Again, really focus on tracking the ball out of the shooter’s stick head, but this time, into your mesh or body. 
• Repeat this exercise for 5 days, 10 minutes per day.

Week 4: Final test

• Now that you’ve accustomed your eyes, body, and hands to tracking and moving towards the shot without fear, you’re ready for real lacrosse balls and step downs. The shooter should back up to 12 yards and take step down shots. Have them also experiment with shots on the run and crease finishes.
• If you don’t flinch anymore, congrats! You’ve achieved your goal.

If you follow these steps and stick to the plan, I am confident that you can conquer your fear of the ball FAST!

Now, if you want to learn more about the mental side of the game and take a deep dive into what it truly means to be a fearless lacrosse goalie, my new book is perfect for you. The Fearless Lacrosse Goalie takes a look at 8 different perspectives from d1 and national team goalies and the tools that they use to stay locked in for all 4 quarters, conquer the fear of the ball, and to bounce back from adversity fast under the fire of a live game. You can get your own copy of the book here.