LGR 012: Liz Hogan from Team USA

Episode 12: Liz Hogan from Team USA

In this episode of the LAX Goalie Rat Podcast, Coach Damon Wilson sits down with Liz Hogan, Team USA goalie, Boston Storm goalie, and longtime coach, to discuss what it takes to perform at the highest level of women's lacrosse.

Liz shares her unique journey from playing boys lacrosse and softball to becoming one of the best goalies in the game. She discusses goalie fundamentals, why she prefers minimal padding, how she prepares for 8-meter shots, her strength and conditioning routine, and the mental skills that have helped her compete for Team USA.

Whether you're a men's or women's goalie, this episode is packed with valuable insights on training, confidence, and developing a championship mindset.

In This Episode

Liz explains how she didn't begin playing goalie until high school after transitioning from softball, where her experience as a catcher helped develop quick hands and confidence around fast-moving balls.

She discusses why she believes goalies should prioritize proper technique over relying on excessive protective equipment, explaining how too much padding can encourage bad habits instead of building sound fundamentals.

The conversation dives into her approach to defending 8-meter shots, including reading defensive positioning, adjusting her arc based on the shooter's options, and maintaining composure before the whistle.

Liz also shares her current strength training routine, emphasizing compound lifts, conditioning, and staying athletic enough to perform late in games when fatigue becomes a factor.

The discussion concludes with valuable advice on visualization, overcoming slumps, learning from mistakes, coaching young goalies, and why watching elite goalies can accelerate your own development.

Key Takeaways

• Great goalies are built on strong fundamentals, not excessive padding.
• Athleticism, strength, and conditioning are essential parts of elite goalie play.
• Reading your defense helps determine proper positioning on 8-meter shots.
• Visualization should include both successful saves and learning from mistakes.
• Practicing at game speed leads to better performance under pressure.
• Young goalies can improve significantly by studying elite goalies and analyzing their techniques.
• Confidence comes from preparation, repetition, and embracing mistakes as opportunities to improve.

Topics Covered

• Liz Hogan's path to becoming a goalie
• Transitioning from softball to lacrosse
• Proper goalie fundamentals
• Why Liz avoids extra leg padding
• Strength and conditioning for goalies
• Tactical Barbell training program
• Handling 8-meter shots
• Reading defensive positioning
• Mental preparation and visualization
• Overcoming slumps
• Coaching young goalies
• Common mistakes youth goalies make
• Improving clearing technique
• Learning from elite goalies
• Team USA defensive systems
• Goalie equipment and stick setup

Memorable Moments

• Liz explains why feeling the impact of a shot helps reinforce proper save technique.
• She shares how Team USA required goalies to be just as physically fit as field players.
• Liz breaks down her decision-making process before every 8-meter shot.
• She discusses how visualizing mistakes can be just as valuable as visualizing successful saves.
• Liz explains why practice should always be performed at game speed.
• She reflects on learning resilience after struggling through one of the toughest stretches of her career.

Guest

Liz Hogan

• Team USA Women's Lacrosse Goalie
• Boston Storm Goalie
• Former Syracuse standout
• Lacrosse coach and physical education teacher
• STX-sponsored athlete

Resources Mentioned

• 2Lacrosse
• STX Eclipse 2 goalie head
• Tactical Barbell strength training program
• Athletic Greens
• LexiShield concussion protection

Sponsor

This episode is sponsored by Athletic Greens, a daily whole-food supplement designed to help athletes meet their nutritional needs. LAX Goalie Rat listeners can also receive a free grass-fed whey protein pack with qualifying purchases.

The episode also features LexiShield, a helmet attachment designed to reduce concussion risk for lacrosse goalies during practice and competition.

Closing

Coach Damon wraps up the episode by highlighting that many of Liz Hogan's lessons apply to both men's and women's lacrosse goalies. From technical fundamentals and conditioning to visualization and mental resilience, her advice provides valuable guidance for goalies looking to elevate their game.