Advertise on podcast: Lax Goalie Rat Podcast

Send us Fan Mail Andrew Cook has been following Lax Goalie Rat since nearly the beginning. Now he’s a Division 1 goalie headed to Dartmouth after spending two seasons at Johns Hopkins. In this episode of the Lax Goalie Rat Podcast, Andrew shares his journey from getting thrown into goal so his older brother had someone to shoot on, to becoming a D1 goalie and developing his game alongside some of the best players in college lacrosse. We talk about Andrew’s recruiting journey, the adjustment from high school to Division 1 lacrosse, the stance change that helped him make more low saves, and what he learned from playing alongside Chayse Ierlan at Hopkins. Andrew also breaks down how he trains today, including structured shooting sessions, footwork, wall ball, juggling, visualization, meditation and box breathing. We also get into: Why young goalies should focus on becoming great before worrying about recruitingHow Andrew structures his weekly goalie trainingWhy realistic, game-like reps matterHis footwork and hand-eye routineHow to handle being a backup or playing on the scout teamWhy “playing free” helped change his mindsetVisualization and preparing mentally for getting scored onStaying positive when you’re in a slumpThe story behind Cookie StringsAndrew’s thoughts on the latest goalie heads and stringing setupsWhy he entered the transfer portal and chose DartmouthHis biggest piece of advice for young goaliesAndrew’s approach is simple: train with purpose, stay present, love the game and trust that the results will take care of themselves. Support the show

Send us Fan Mail In this episode of Lax Goalie Rat, Grayson Manning joins the podcast to talk about his journey from box lacrosse goalie in Canada to becoming a starting goalie at the University of Denver and representing Team Canada at the U20 level. Grayson shares how box lacrosse shaped his style in the cage, the adjustments he made when transitioning to field lacrosse, and how he developed his game at the Division I level. He also discusses learning from every goal against, handling the pressure of being a backup, staying ready when his opportunity comes, and the importance of resetting quickly after giving up a goal. Grayson also talks about his experience winning gold with Team Canada, working with Ryan LaPlante and Coach Metzbauer, and the mindset that has helped him continue improving. His biggest message for goalies? Embrace the imperfection, keep striving to get better, and most importantly—have fun with it. Support the show

Send us Fan Mail In this episode, I’m joined by Travis Wagner, college lacrosse goalie and coach, who shares his journey from becoming a goalie at just three years old to developing into a college starter and coach. Travis talks about how watching indoor lacrosse inspired him to play goalie, the mentors who shaped his game, and how playing box lacrosse helped him improve his angles and presence in the cage. We talk about Travis’s unique approach to goalie mechanics, including his bottom-hand philosophy, keeping his hips loaded, preventing his knees from buckling, and using his size to fill the cage. Travis also shares how strength training, eye exercises, studying shooters, and developing consistent pregame routines helped him improve both physically and mentally. This conversation also dives into the mental side of goaltending, including dealing with slumps, avoiding overthinking, staying loose, finding your own style, and learning how to stay present. Travis also explains what he looks for when coaching and recruiting goalies, from communication and clearing ability to body language, footwork, and how players respond after giving up a goal. In this episode, we talk about: How Travis became a goalie at just three years oldHow Pat O'Toole and indoor lacrosse inspired himThe role Travis’s grandfather played in his early developmentLearning from Willie Clancy, Dennis Costanza, and Blaze ReardonHow playing box lacrosse helped his field goalie gameDeveloping his own unique goalie styleTravis’s bottom-hand dominant goalie philosophyUsing height and positioning to fill the cageKeeping the hips loaded on five-hole savesPreventing the knees from bucklingHow glute medius strength helped his goalie movementStrength training and goblet squats for goaliesBreaking his thumb six times and developing additional protectionTransferring to Cortland and becoming a four-year starterUsing eye exercises to improve visual trackingStudying shooters and learning their tendenciesDeveloping consistent pregame routinesDealing with a difficult slump during his junior yearUsing simple phrases to stay present and focusedLearning from hockey goalies and baseball catchersWhy there is no one-size-fits-all goalie styleWhat Travis looks for when recruiting college goaliesThe importance of communication and clearingHow goalies should respond after giving up a goalSupporting and celebrating teammatesWhy goalies should enjoy the moment and appreciate the gameKey Takeaways Find your own style. Travis emphasizes that there is no one-size-fits-all approach to playing goalie. Every goalie has different strengths, body types, and athletic abilities, so the goal is to find what works for you. Stay present instead of overthinking. Travis talks about how overthinking his movements hurt his performance during a difficult stretch. Simple reminders like “Be here now” helped him refocus on the moment. Build your athleticism. Strengthening the hips, glutes, and lower body can help goalies maintain better positioning and move more effectively in the cage. Study the game. Travis learned to recognize shooting tendencies by studying shooters and having conversations with his teammates about where they would shoot in different situations. Communication matters. For goalies going through the recruiting process, Travis emphasizes loud, clear communication with defenders and being someone a coach can hear and trust from the cage. Your response after a goal matters. Coaches notice body language and how a goalie responds after giving up a goal. Resetting quickly and staying engaged with your teammates can be just as important as the save itself. Memorable Quote “Be where your feet are. Enjoy every moment that you're playing and just appreciate the brotherhood that comes with playing this game.” About Travis Wagner Travis Wagner is a college lacrosse goalie and coach who played at Cortland, where he became a four-year starter. After developing his game through field and box lacrosse, Travis continued to grow as a player through athletic training, studying the position, and learning from other goalies. He now coaches and works with goalies, bringing his experience as a player into his approach to developing the next generation of goaltenders. Final Thoughts Travis’s story is a great reminder that becoming a better goalie is about more than just making saves. Developing your own style, staying athletic, studying the game, preparing mentally, and learning from setbacks all play a role in becoming a better goaltender. Most importantly, Travis reminds goalies to stay present, enjoy the game, and appreciate the brotherhood that comes with playing lacrosse. Support the show

Send us Fan Mail This week, Coach Damon sits down with Cornell goalie #55 Matt Tully heading into his senior season with a national title already under his belt.  Matt breaks down how he rebuilt his stance from freshman year through junior year, his wall-ball juggling routine for soft hands, and the mental game of being a backup goalie ("make it so you have five game days that week").  Plus: the story behind Cornell's hard hat tradition, his recruiting journey, and why he thinks clean saves might be a little overrated.  Support the show

Send us Fan Mail We made it to episode 300! Thanks for everyone who has been along for the ride. I enjoy talking shop with goalies so much I'd continue to do this even if we had 0 listeners but the fact that some of you love this conversations (and reach out to tell me so) is simply amazing!  Here's the episode this week - Ohio State goalie Jack Allen has taken about as unusual a path to D1 lacrosse as it gets — born in Syracuse, developed in Ohio, and then at age 10, moved to England, where men's lacrosse is a niche, blue-collar sport and his best option for reps was playing in a men's league with guys from the local Air Force bases. In this episode, Jack talks about growing up drawn to the goalie position in every sport he played, what he actually looks for when studying goalies on film, and how he digs out of a slump with targeted reps. He opens up about the mental side — the sports psychology resources at Ohio State, the box-breathing reset he uses in the cage, and the French word he picked up on a trip that helps him flush a bad goal. We also cover his recruiting story (the World Championships as his tape, and a lot of unanswered emails), what it means to play "like a rubber band, not a slinky" at 5'9", why up-the-hash shots were his toughest college adjustment, what he's learned practicing next to Casey "Big Tasty" Yamron, and coming off the bench cold against Rutgers. Plus a full gear breakdown — STX Eclipse 3, memory mesh, RZR 2 gloves, and the backwards top string that changed his release. Jack's closing message: lacrosse is the medicine game. Have fun with it, and give back to it. Support the show

Send us Fan Mail In this episode, I’m joined by Riley Horoshko, Temple University’s starting goalie, recent graduate, and American Conference Goalie of the Year. Riley shares her lacrosse goalie journey, from stepping into the cage in fourth grade because it meant “less running,” to becoming a standout college goalie after spending much of her college career as a backup. We talk about the lessons Riley learned from playing multiple sports, why she did not start club lacrosse until late in high school, and how she navigated the recruiting process by focusing on schools she would love even without lacrosse. Riley also opens up about the mental side of being a goalie, including comparison, pressure, staying relaxed, and how not playing for several seasons helped her rediscover her love for the game. This conversation is packed with practical advice for goalies, especially taller goalies, backups waiting for their chance, and athletes who are trying to enjoy the game while still competing at a high level. In this episode, we talk about: How Riley first became a goalie in fourth gradeWhy volleyball helped her develop as a lacrosse goalieStarting club lacrosse late and still having a successful recruiting processChoosing a school you would love even without lacrosseWhat made Temple’s team culture so specialThe coaching concept of “repetition without repetition”Why taller goalies should use their size instead of shrinking in the cageHow Riley improved on low shotsGoalie drills she used at Temple and now uses while coachingWhat she learned from being a backup for most of her college careerHow not playing helped her rediscover the joy of lacrosseDealing with comparison as a goalieMental game strategies, including staying loose, box breathing, and keeping things funRiley’s approach to 8-meter shotsWhy her final advice to goalies is simple: find a way to make it funKey Takeaways Being a backup can still be a huge part of your growth. Riley spent much of her college career waiting for her chance, but she credits that time with helping her mature, support her teammates, and fall back in love with lacrosse. Goalies play better when they are relaxed. Riley emphasized that she played her best when she was having fun, talking to defenders, dancing a little, staying present, and not letting every shot feel heavy. Stop comparing and start redirecting your focus. For young goalies stuck comparing themselves to teammates or opponents, Riley’s advice is to look away, reset, talk to teammates, study the shooters, and put your attention somewhere useful. Use the tools you have. As a taller goalie, Riley learned to use her height, wingspan, and legs to her advantage, especially when teams tried to target her low. Keep the game simple when things feel hard. On tough days, Riley would focus on basic cues like tracking the top of the shooter’s stick and making the saves she knew she could make. Memorable Quote “Just find a way to make the sport fun and find a way to make yourself relaxed in the goal.” About Riley Horoshko Riley Horoshko is a goalie from Lehigh Valley, Pennsylvania, and a recent graduate of Temple University. After stepping into goal in fourth grade, Riley went on to become Temple’s starting goalie and earn American Conference Goalie of the Year honors. She now coaches young goalies in the Lehigh Valley area. Final Thoughts Riley’s story is a great reminder that every goalie’s path looks different. You do not need to be the earliest recruit, the biggest gear person, or the starter from day one to have a great career. Stay ready, support your teammates, keep learning, and most importantly, find ways to enjoy the game. Support the show

Send us Fan Mail From Japan's national lacrosse team Shun Ito joins the podcast to discuss his lacrosse goalie journey.  Shun recently had a PLL tryout and made the Whipsnakes for a few games which is an incredible journey for this international star.  Enjoy this podcast where we talk about him learning the game and lacrosse in Japan.  Support the show

Send us Fan Mail Connor Knight, starting goalie for the A10 Champion Richmond Spiders, joins the show for a deep dive into how he plays the position at the D1 level. In this episode: Connor's "never too high, never too low" mental approachThe counterclockwise crease walk and why it works as a resetPlaying goalie in a 10-man ride (rare topic, real reps)What he learned backing up Zach ViguTips for taller goalies (Connor is 6'4")Scouting Aidan O'Neil and Lucas Littlejohn ahead of the Lax Attack SummitHis current stick setup and what's working in seasonA great listen for any goalie working on the mental side of the position. Support the show

Send us Fan Mail Minnesota goalie Arsen Hanschuck joins the show to talk about his path from Ukraine to the MCLA, learning the position largely on his own, and the small adjustments that have shaped his game. We get into his relaxed stance and why his hands sit closer together than most coaches teach, the mental prep routine he starts the night before games, and the "quiet feet" philosophy he uses inside the cage. Arsen also breaks down what MCLA lacrosse really looks like at the University of Minnesota — the travel schedule, the top programs in the country right now, and what it takes to land an at-large bid. Plus: how he approaches coaching young goalies (build them up before you tear them down), why he thinks every goalie should string their own stick — he walks through his Nemesis 3 / StringKing Grizzly 2X / ghost pocket setup — and the mindset that helps him climb out of slumps. A great listen for any goalie wrestling with the mental side of the position or eyeing club lacrosse in college. Support the show

Send us Fan Mail Louisville goalie Hailey Richards joins the podcast to break down her journey from fifth-grade volunteer goalie in the East Bay to playing in the ACC. Hailey talks about training with Goldsmith Lacrosse growing up, working with Ted Glenn at Goalie Solutions throughout high school ("you're not human, you're a goalie"), and the mental game work she's done with Tim Cassie at Focus Lacrosse — including how saying "next play" with real confidence versus saying it half-heartedly completely changes the result. She gets into the recruiting advice she wishes she'd had (keep an open mind and prioritize multi-coach camps), the adjustments she had to make jumping into ACC speed as a freshman, and the rough first start against UNC that lit the fire under her. Hailey also shares the mantra her coach Daly and sports psychologist Lindsay Cash have her leaning on this season — "your eyes are the anchor" — and how she uses it to stay present when her mind starts drifting to the last shot or the next one. Plus: her 16-save double-OT performance against Ohio State, why little-Hailey check-ins help her get out of a slump, gear talk on the Gait setup with U's, and her final advice for goalies everywhere — have fun and trust yourself. Support the show

Send us Fan Mail Carolina Chaos goalie Austin Kaut joins the podcast to break down his journey from scared youth attackman-turned-goalie to PLL champion.  Austin talks about growing up training with legends like Brian Dougherty and Drew Adams, learning the "phlow system" at NetNation, and the footwork techniques that transformed his game at Penn State under Coach Tambroni — including why going over the top on off-stick hip saves changed everything.  He gets into the details of the Championship Series run: how Carolina went from 0-2 to champions, his strategy of playing unorthodox sixes lacrosse (including switching to righty mid-game), and why limiting two-pointers was the key to the title.  Austin also shares real talk on being a backup in the PLL, the mental game tools he uses to reset after goals, and pays tribute to his late Penn State teammate Connor Darcy. Plus: the Doc Drill, pregame juggling rituals, and why training outside of practice is the ultimate separator. Support the show

Send us Fan Mail Michigan freshman goalie Elizabeth Johnson joins the show to talk about how getting pelted by her older brother's friends in street hockey turned her into a fearless shot-stopper.  We get into her journey from Concord, New Hampshire to Ann Arbor — including the recruiting summer she calls one of the best experiences of her life, bonding with her dad on road trips to tournaments across the country. EJ breaks down the mental side of starting as a freshman in a D1 program, why she writes a list of affirmations before every game, and how repeating "I'm built for this" carried her through double overtime against BC.  She shares what she's learned training with Goaliesmith and working one-on-one with grad assistant Erin O'Grady (aka Obi-Wan Kenobi), including the biggest adjustment to her college game — playing smarter angles and creating lateral momentum to get behind faster shots. We also get into baiting shooters, why she practices with her stick in the wrong hand just to test her explosion, the importance of building relationships with your defense off the field, and why she'll never take off the sweatpants in goal. Key Topics: Street hockey origin story with older brotherAffirmations and positive self-talk in gamesDouble OT mindset against BCAdjusting arcs and angles for the college gameTraining with GoaliesmithMentorship from Aaron O'Grady and Shay DolceBaiting techniques and practicing new skills pressure-freeRecruiting journey and why she chose MichiganBuilding trust with your defense through relationshipsSupport the show

Send us Fan Mail Luke Winger started playing lacrosse goalie in eighth grade after a buddy lured him to practice with the promise of ice cream. Now he's an All-American at Le Moyne, competing at the Division I level after the program's transition from D2. In this episode, Luke breaks down how his ice hockey goalie background shaped his lacrosse game — from cutting down angles to staying patient in the crease. He talks about the conversations with his buddies back home that taught him to think like a shooter, why he had to slow his game way down when he got to college, and how he trains himself to stay relaxed under pressure instead of tensing up on step-downs. We also get into the backup goalie mentality and what it takes to earn your spot, his approach to film study (hint: it's less about shot tendencies and more about helping your defense), the clearing game as a goalie's second most important job, and why preparation for game day starts days in advance. Plus Luke shares advice for goalies dealing with first-start nerves and tips for players recruiting out of non-traditional lacrosse states like Illinois. Support the show

Send us Fan Mail Princeton starting goalie Ryan Croddick joins the show to talk about his winding path to the Ivy League — from being told not to bring his field stick anymore in youth lacrosse, to committing to Richmond, to getting a last-minute call from Princeton.  Ryan shares how growing up playing hockey and battling his brothers in the backyard made him fearless in the cage, what he learned backing up Mike Gvozden for two years, and the pregame gratitude walk he does with teammates before every game.  We also get into his juggling routine, how he uses baiting on late turns and from X, scouting shooters without overthinking it, working on hockey-style footwork behind the cage, and what Princeton is building as they chase a national championship this season. Support the show

Send us Fan Mail Stanford goalie Lucy Pearson shares her journey from accidentally discovering the position to playing D1 lacrosse.  We dive into the mental side of handling goals, why being athletic beats being robotic in cage, and how she evolved her communication from frantic to confident.  Lucy breaks down Stanford's process-over-results mentality, shares how she got out of a slump by remembering to have fun, and explains why positive reinforcement makes constructive criticism land better.  Plus: the power of squash for hand-eye coordination, coaching insights from Goaliesmith, and why you can't tie your identity to your performance. Key Topics: Mental approach to giving up goalsAthletic vs robotic playing styleCommunication evolution (calm > frantic)Stanford's team cultureProcess over results mindsetBeing more set/settled in goalGetting out of slumpsBalancing identity and performanceSupport the show