Lax Goalie Rat Podcast – Coach Ran Kirby (Ran Kirby Sports Fitness)

Episode Summary

In this episode of the Lax Goalie Rat Podcast, Coach Damon Wilson welcomes Coach Ran Kirby, founder of Ran Kirby Sports Fitness, former Division III lacrosse goalie, strength coach, and goalie trainer.

Ran shares how he first became a goalie, his journey through college lacrosse, and how his passion for coaching and athletic performance led him to train the next generation of goalies. The conversation dives into goalie development, mental toughness, strength and conditioning, overcoming slumps, and practical drills that help goalies improve their reaction time, footwork, and confidence.

Whether you're a youth goalie, coach, or parent, this episode offers valuable insights into becoming a more complete lacrosse goalie both physically and mentally.

Topics Covered

• How Ran Kirby became a lacrosse goalie

• His journey from Division III player to goalie coach and fitness trainer

• Why setting goals is essential for young goalies

• The importance of playing multiple sports during development

• Goalies who influenced his game, including Tillman Johnson, Adam Ghitelman, Kyle Bernlohr, and Trevor Tierney

• How to overcome performance slumps by returning to fundamentals

• Managing pressure as a starting goalie

• The value of preparation and confidence

• Mental toughness and the "Bring It" mindset

• Lessons from The Thinking Inside the Crease by Chris Buck

• Favorite goalie drills for reaction time, footwork, and hand-eye coordination

• Why strength training should focus on explosiveness rather than bodybuilding

• Building goalie-specific athleticism through movement, agility, and conditioning

Key Takeaways

• Set clear goals and commit to the daily work required to achieve them.

• Playing multiple sports helps develop better overall athleticism and coordination.

• Slumps are opportunities to improve by refining fundamentals.

• Confidence comes from preparation and consistent practice.

• Mental toughness is built through daily competition and a positive mindset.

• Simple drills performed consistently are often the most effective.

• Goalie-specific fitness should prioritize explosiveness, agility, balance, and endurance.

• Developing hand-eye coordination is just as important as technical save mechanics.

Favorite Drills Discussed

• Lateral shuffle and reaction drills

• Bucket hand-eye coordination drill

• Numbered ball reaction drills

• Wall reaction drills

• Mystery Shot drill

• Conditioning drills that simulate game recovery between saves

Notable Quotes

"Goalies get the girls."

"Set goals, grind every day, and have fun."

"Preparation builds confidence."

"Focus on what you can control."

"Simple drills done consistently produce elite results."

Connect

Learn more about Coach Ran Kirby and his goalie training resources through Ran Kirby Sports Fitness, where he shares goalie drills, fitness programs, and coaching content designed to help lacrosse goalies reach the next level.