Explanation

1.       The Movement

The keeper begins in the set balanced position on the right post.  He then begins a quick side step shuttle towards the opposite post.  The keeper then touches that post with his glove or stick and then immediately shuttles back to the original post. 

2.       The Vision

Once the post has been touched and the keeper begins to return to the post, he must focus in on the first ball in the line that is to be shot.  The keeper maintains this focus during the whole shuttle back.

3.      The Shot

Once the keeper begins to move back to the post, the attacker should shoot the ball towards the original post.  For the first set of six balls the shots should be kept in the bottom half of the goal within one foot of the post.

4.      The Save

The keeper must now dive and fully extend his arms to make the save.  He must attempt to make the save with both gloves and drive through the path of the ball.

5.      Repeat

The keeper must now get up and shuffle back to the post.  This process is repeated until all six balls are shot at goal.

6.      Combinations

After the first set of six balls are complete, the keeper should rest 1-2 minutes before the drill is repeated on the other post.  Line up the balls slightly to the attackers right of the stroke spot. and proceed as in step 1 with the keeper on his left post.  Once this is complete the entire sequence is done again with the attacker shooting in the top half of the goal.  A complete workout is 4 sets of 6 shots.

Keys for Success

1.      The Movement

The first shuttle movement is meant to be reasonably quick, but not at full speed.  It is important to visualize the play moving in this direction and you are following it.  Once the post is touched, the second movement towards the save is a full pace shuttle.

2.       The Vision 

The most important thing is to pick up the ball as early as possible.  As soon as the goalie touches the post he must first turn his head towards the ball and lock his vision on it.  This happens even before the body turns.  Throughout the movement back towards the shot, the keeper must not be distracted by the attacker, his stick, or anything else.  All that is important is the ball. 

3.      The Shot

For this drill to work effectively, the timing of the shot is crucial.  The keeper must not get to the post too early and make a simple save, nor must the shot be impossible to save.  Typically the shooter begins his shooting motion after he hears the post being touched by the keeper.  This timing will have to be slightly adjusted for the different skill levels in the players.  

4.      The Save

Focus your vision on the ball and dive fully towards the far post.  Either glove or your stick can be used to make the save.  The key is the full dive and extension to cover the goal.   Treat every ball separately and don't let up on any one shot anticipating the next shuttle sequence.

5.      Repeat

The shuttle back to the post needs to be done quickly but not at full pace.  This will give the keeper a slight rest during the drill.  It is important here for the keeper not to run back to the post, but to continue to use the side-to-side shuffle.

6.      Combinations

This is an intense drill.  I have recommended 1-2 minutes rest between sets.  If needed the keeper can rest more to ensure the quality of the drill is maintained.

 Progression

To advance this drill:

1. Increase the number of balls from 6 to 8.  Only do this if the keeper is not very tired after the set of six.

2. After the first four sets are complete add two more sets where the the attacker is allowed to shoot at any height.

Evaluation  

1. The keeper should extend and dive fully for all the saves

2. The keeper should begin to make diving saves consistently.

3. The keeper should be able to move laterally across the goal with increased speed and agility