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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 approach
• The counterclockwise crease walk and why it works as a reset
• Playing goalie in a 10-man ride (rare topic, real reps)
• What he learned backing up Zach Vigu
• Tips for taller goalies (Connor is 6'4")
• Scouting Aidan O'Neil and Lucas Littlejohn ahead of the Lax Attack Summit
• His current stick setup and what's working in season

A great listen for any goalie working on the mental side of the position.

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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.

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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.

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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.

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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 brother
• Affirmations and positive self-talk in games
• Double OT mindset against BC
• Adjusting arcs and angles for the college game
• Training with Goaliesmith
• Mentorship from Aaron O'Grady and Shay Dolce
• Baiting techniques and practicing new skills pressure-free
• Recruiting journey and why she chose Michigan
• Building trust with your defense through relationships

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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.

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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.

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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 goals
• Athletic vs robotic playing style
• Communication evolution (calm > frantic)
• Stanford's team culture
• Process over results mindset
• Being more set/settled in goal
• Getting out of slumps
• Balancing identity and performance

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Coach Mark Lange joins the show to discuss his new book "The Culture Line: Building Future Community Leaders Through Sport." With 20+ years of coaching experience across 100+ seasons—from Pop Warner football to Carleton University lacrosse—Mark shares his framework for developing athletes into leaders.

We dig into why the best coaches are both loved and hated in the same week, what "process-driven" really means for goalies and coaches, and why resilience starts before the tough moment ever happens. Mark breaks down why authenticity matters (don't try to be Dylan Ward or Connor Foley—be YOU), and we explore the difference between a winning culture and a leadership culture.

Key takeaways for goalies: how to build resilience through reasonable expectations, why having fun is contagious for your whole team, and finding your authentic style in the cage instead of copying someone else's game.

Connect with Mark on Instagram @marklangejr or email [email protected]

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Dr. Kate Lund, psychologist, best-selling author, and host of The Optimized Mind podcast, shares powerful strategies for building mental resilience in lacrosse goalies and young athletes.

In this conversation, we explore:

• The Relaxation Response Technique: A simple 5-minute daily practice using breathing and a calming word/phrase to modulate stress and build emotional control
• Pre-Game Routines & Visualization: How to create a solid foundation of confidence before stepping on the field
• Managing Emotions on the Sidelines: Why parent stress transfers to players and what to do about it
• The "Even Keel" Mindset: How to celebrate great saves without losing focus for the next shot
• Processing Failure: The importance of sitting with disappointment rather than sweeping it under the rug
• The Daily Wins Exercise: Writing down 3-5 things that went well each day to counteract negative thought patterns
• The Car Ride Home: How parents can support their goalie after tough games

Dr. Lund also discusses her new book, Step Away: The Keys to Resilient Parenting, and shares insights from her personal journey with resilience, starting from childhood challenges with hydrocephalus to becoming a competitive tennis player.

Connect with Dr. Kate Lund:

• Website: katelundspeaks.com
• Instagram: @dr_kate_lund
• LinkedIn: linkedin.com/in/kate-lund

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