Episode 301:Cornell Goalie Matt Tully on Soft Hands, Mental Toughness, and Building a Championship Mindset
In this episode of the LAX Goalie Rat Podcast, Coach Damon Wilson sits down with Matt Tully, Cornell lacrosse goalie and national champion, to discuss his development as a goalie, his approach to training, and what it takes to compete at the highest level of college lacrosse.
Matt shares his journey from starting lacrosse in kindergarten to committing to the goalie position in third grade and eventually playing at Cornell. He talks about developing his athleticism and quick hands, experimenting with his stance, and learning how to make cleaner saves. He also discusses the importance of mental toughness, preparation, and enjoying the game, whether you're a starter or a backup.
From his favourite goalie drills to Cornell's Hard Hat tradition, this episode offers practical advice for goalies looking to improve their technique, build confidence, and become better teammates.
In This Episode
Matt breaks down the technical and mental skills that have helped him develop as a college goalie. He explains why goalies need to experiment with different techniques to find what works for them, how wall ball and juggling can improve hand-eye coordination, and why getting your body behind the ball is essential for making clean saves.
He also shares lessons from his time at Cornell, including how he adjusted his stance after struggling early in his college career, what he learned from former teammate Wyatt Neuman, and how he stayed motivated while serving as a backup. Matt discusses managing negative thoughts, staying focused during timeouts, and embracing the daily work required to compete for a national championship.
Key Takeaways
Find your own style as a goalie. Matt explains that there is no single formula for making saves. Learn the fundamentals, experiment with different techniques, and give yourself time to discover what works best for your game.
Love the process of getting better. Matt believes that enjoying the position is essential to continued development. You do not need to take endless shots, but you should enjoy practicing, seeing shots, and working on your weaknesses.
Develop your hands through consistent repetitions. Wall ball, catching progressions, and juggling can help improve hand-eye coordination and prepare you to track the ball. Matt particularly enjoys juggling off a wall because it helps him focus and get into the zone.
Use your feet and body to support your saves. Short-stick drills and foot-save exercises can help goalies improve their reactions and learn to watch the ball all the way into their hands or feet.
Stay balanced when recovering from a fake. Matt uses a small hop to help reset his stance after biting on a shot fake. Bringing the chest back up, facing the shooter, and maintaining balanced weight distribution can help you prepare for the next shot.
Make stance adjustments during the off-season. Matt explains how he moved to a lower stance with a wider base to trust his athleticism, then adjusted his chest position to stay effective against high shots. He recommends testing major changes when there is time to adapt.
Soft hands can help create cleaner saves. Matt is working on catching more shots rather than relying on body saves that create rebounds. Getting your body behind the ball, staying relaxed, and moving under control can help you absorb shots more effectively.
Backup goalies must prepare like starters. Matt encourages goalies to treat every practice like a game day. Focus on what you can control, make the most of every repetition, and stay engaged with your team even when you're not getting the starting role.
Preparation builds confidence and composure. Matt learned from former teammate Wyatt Neuman, who remained calm under pressure. Consistent preparation and daily work can help goalies trust their abilities when game day arrives.
Learn to manage negative thoughts. Matt discusses acknowledging self-doubt instead of letting it take over. Simple self-talk and reminders such as focusing on the next shot can help you reset and stay present.
Remember that lacrosse is a team sport. Although goalies can feel isolated, they are part of the defensive unit. Communicating with teammates and trusting the players in front of you can help reduce the pressure of feeling responsible for everything.
Enjoy every second of playing. Matt's final advice is to have fun and appreciate the opportunity to play. Improvement matters, but enjoying the experience and your time with teammates is just as important.
Topics Covered
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Matt's lacrosse journey from kindergarten to Cornell
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Why he committed to playing goalie in third grade
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The pressure and rewards of the goalie position
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How goalies can rely on teammates and communicate with their defense
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Developing an individual goalie style through experimentation
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Building athleticism and improving hand speed
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Wall ball routines and juggling drills
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Short-stick training and foot-save drills
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Recovering after biting on a shot fake
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Using a hop to reset your stance
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Adjusting stance, balance, and positioning at the college level
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Knowing when to make technical changes during the off-season
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Learning composure from former teammate Wyatt Neuman
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Staying motivated and prepared as a backup goalie
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Improving soft hands and reducing rebounds
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Getting your body behind the ball for cleaner saves
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Handling difficult shooters and unconventional releases
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Managing negative thoughts and staying mentally focused
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Staying engaged and focused during timeouts
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The story and meaning behind Cornell's Hard Hat tradition
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Matt's experience winning a national championship with Cornell
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His goals heading into his senior season
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His STX goalie head and equipment preferences
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Why enjoying the game is essential to long-term development
Memorable Moments
The moment Matt knew he wanted to be a goalie
Matt started playing lacrosse in kindergarten, initially playing attack with his older brother's team. After rotating into the cage, he continued playing at least half of each game in goal and decided by third grade that it was the position he wanted to pursue for the rest of his career.
The juggling routine that gets him in the zone
Matt explains how juggling off a wall helps him focus before practice. When he gets into a rhythm, everything else seems to fade away except the ball. He enjoys the challenge of tracking a ball coming directly back at him.
Recovering after a shot fake
Matt discusses a memorable kick save against Johns Hopkins after being fooled by a double-clutch from Hunter Chauvette. He explains how he recovered and managed to get his foot on the shot, highlighting the importance of resetting your body after committing to a fake.
The adjustment that changed his stance
After struggling early in his college career, Matt worked on lowering his stance, widening his base, and trusting his athleticism. He later adjusted his chest position to remain effective against high shots, showing how goalie technique can evolve through experience.
Five game days every week
One of Matt's best pieces of advice for backup goalies is to treat every practice like a game day. Since players spend far more time practising and preparing than competing, he encourages goalies to embrace those daily opportunities rather than focus only on whether they start.
The importance of soft hands
Matt explains that clean saves begin with proper body positioning. Instead of reaching for the ball with tense hands and poor balance, goalies should move under control and get their body behind the shot to help absorb it and reduce rebounds.
The story behind Cornell's Hard Hat
Matt shares how Cornell's Hard Hat tradition honours George Boiardi, a former Cornell lacrosse captain who died after being struck by a shot during a game in 2004. The Hard Hat represents the team's commitment to hard work, accountability, and a culture bigger than any individual player.
Guest
Matt Tully is a Cornell lacrosse goalie who began playing the position at a young age and developed his game through years of experimentation, consistent training, and competition. He helped Cornell win a national championship in 2025 and is heading into his senior season with the goal of competing for another title.
During the episode, Matt shares insights from his college experience, including how he has refined his stance, improved his hands, approached the mental game, and learned to embrace his role within the team.
Resources Mentioned
Sponsor
This episode is sponsored by the LAX Goalie Rat Academy, an online training resource designed to help goalies improve their technique, positioning, mental game, lacrosse IQ, and overall performance.
The academy includes more than 130 hours of training content covering drills, save techniques, offensive and defensive skills, stick stringing, physical training, and goalie coaching. Members can also participate in live coaching sessions to ask questions and connect with other goalies, parents, and coaches.
Join for $40 for your first month, with the flexibility to cancel anytime.
Learn more at https://www.laxgoalierat.com/camp.
This episode is also sponsored by ThighPro Protection, which offers lightweight thigh protection designed to help goalies move comfortably while reducing painful bruises from shots.
Use code LGR for 10% off your order.
Shop at https://thighpro.com/lgr.
Closing
Matt's message to goalies is simple: have fun and enjoy every second of it. Keep working on your fundamentals, experiment with your technique, and learn to trust the preparation you put in every day.
Whether you're a starter or a backup, focus on what you can control, support your teammates, and take advantage of every opportunity to improve. Becoming a better goalie takes patience, consistent effort, and a willingness to keep learning.
Put in the work, keep your hands soft, and enjoy the game.
