Matt Chess on GoalieSource, Goalie Training, and Preparing for West Point

Episode Overview

In Episode 60 of the Lax Goalie Rat Podcast, Coach Damon Wilson sits down with Matt Chess, a high school senior committed to playing lacrosse at Army West Point and one of the creators of GoalieSource on Instagram.

Matt shares his journey from reluctantly volunteering to play goalie in third grade to developing into a competitive player with college lacrosse ambitions. He discusses how competing against stronger players pushed him to improve, the techniques he learned from experienced goalie coaches, and the importance of individual training, mental preparation, and consistent hard work.

The conversation also explores the Philadelphia goalie community, the benefits of meditation and box lacrosse, how to handle slumps, and why young goalies should keep enjoying the sport rather than allowing recruiting pressure to take over.

Whether you're a youth goalie, a high school player pursuing college lacrosse, a coach, or a parent supporting a developing athlete, this episode offers practical insights into improving your game and building confidence in the crease.

What You'll Learn in This Episode

• How Matt Chess started playing goalie in third grade and developed a passion for the position.

• Why individual goalie training can help players improve without always needing a partner.

• How playing against stronger competition can inspire growth and raise your goals.

• How Matt approaches his five-step arc, stance, and lateral stepping technique.

• Why staying open to college recruiting opportunities can lead to unexpected possibilities.

• What the Philadelphia goalie community and the Philly Flow system have taught Matt.

• How fitness, field practice, and box lacrosse fit into his training routine.

• Why meditation and mental visualization can help goalies manage pregame nerves.

• How to use the three-to-four-second rule after giving up a goal.

• How to learn from experienced goalies when you're a backup.

• Why communication, assertiveness, and leading by example matter in the crease.

• How talking to trusted friends and family helped Matt work through a slump.

• Why young goalies should keep lacrosse fun while continuing to work towards their goals.

Key Takeaways

1. You Can Train as a Goalie on Your Own

Matt explains that one of the things he loves about playing goalie is the ability to track his progress and work on his skills independently. While training partners can be helpful, goalies can develop their technique through individual drills and focused practice.

Training alone also removes distractions and allows you to concentrate on your own development. You don't always need a full team or a goalie coach to get meaningful work done.

2. Challenge Yourself by Competing Against Better Players

Matt describes himself as a late bloomer who began playing competitive club lacrosse in seventh grade. Facing some of the best players in the country was eye-opening, but it also motivated him to work harder.

Seeing what other players could accomplish helped him realize that playing college lacrosse could become a realistic goal.

The takeaway: Put yourself in environments that challenge you. Competing against stronger players can reveal areas for improvement and help you raise your expectations.

3. Find a Goalie Style That Works for You

Matt describes his style as a high, five-step arc with a relatively lateral step towards the ball. Because he plays high on his arc, he wants to avoid stepping too far out of the crease and leaving himself vulnerable to rebounds.

He also discusses adjusting his stance height to find the right balance between covering space and reaching low shots.

There isn't one perfect style for every goalie. Your height, athleticism, positioning, and movement all influence which approach works best for you.

4. Stay Open During the College Recruiting Process

Matt encourages players to explore their options rather than deciding too early that only one school or level of play will make them happy.

He explains that he might not have considered West Point a few years earlier, but visiting and meeting the coaches opened the door to an opportunity he hadn't originally expected.

He also reminds players not to let recruiting stress take away the enjoyment of playing lacrosse. Keep communicating with coaches, exploring schools, and working towards your goals while remembering why you started playing.

5. Learn to Get Into the Flow

Matt talks about the Philly Flow system and the importance of making saves in a smooth, connected motion.

Rather than treating every part of a save as a separate action, goalies should practise until their movements become fluid. The goal is to connect their focus on the ball, hands, feet, and body movement so they can react naturally.

He also highlights the importance of intense visual focus, staying locked onto the ball throughout the shot.

6. Build a Consistent Training Routine

Matt's preseason schedule includes field lacrosse, box lacrosse, dedicated goalie work, and strength training four to five days a week. His routine changes as the season approaches and team practices become more frequent.

He emphasizes putting in the work consistently, even when nobody is watching.

You don't need to wait for the perfect training partner or ideal conditions. Use the opportunities available to you and keep developing your skills.

7. Use Box Lacrosse to Practice Tracking the Ball

Matt believes one of the biggest benefits of box lacrosse for field goalies is learning to maintain focus on the ball. Although the movements and playing environment differ, the ability to follow the ball all the way to the point of contact can carry over into field lacrosse.

He notes that switching between box and field lacrosse can take some adjustment, particularly because the game and movements are different.

8. Use Meditation and Visualization to Prepare Mentally

Matt has been incorporating meditation into his routine, particularly on the nights before games, scrimmages, or practices.

After relaxing, he visualizes how the game might unfold and imagines making saves. He finds that this helps him feel more prepared and confident the following day.

His approach is a reminder that mental preparation is a skill that can be practiced just like physical technique.

9. Give Yourself Three to Four Seconds After a Goal

Matt shares a lesson from Coach Docherty: after allowing a goal, give yourself three to four seconds to evaluate what happened.

Ask yourself whether you should have made the save, whether your positioning was right, or whether you needed to communicate differently with your defense. Then let it go and focus on the next shot.

Dwelling on a goal can affect your concentration and make the next save more difficult. A brief review followed by a mental reset helps you stay present.

10. Treat Practice as an Opportunity to Build Mental Toughness

Getting scored on during practice is inevitable. Matt encourages goalies to use those moments as opportunities to compete, learn, and strengthen their response to disappointment.

Instead of allowing a missed save to discourage you, use it as motivation to prepare for the next shot.

How you respond to mistakes in practice can help prepare you for the pressure of game situations.

11. Learn from Experienced Goalies, Even When You're the Backup

Matt discusses his experience as a backup goalie during his freshman year before transferring to Episcopal Academy. Rather than focusing solely on playing time, he used the opportunity to learn from Kayton Johnson, who is now the starting goalie at UNC.

He observed Kayton's leadership, communication, and ability to direct the defense. He also benefited from their training relationship and the knowledge Kayton shared.

Being a backup doesn't mean you can't develop. Watch carefully, ask questions, and learn from the players who have experience you can build on.

12. Leadership Is More Than Being Loud

Matt is naturally quieter and has been working on becoming more assertive in his leadership role as a captain.

He explains that leadership includes directing the defense, communicating clearly, supporting teammates, and learning how to approach difficult conversations. You can also lead through consistency, effort, and example.

You don't need to change your personality to become a leader. You need to find ways to communicate and contribute that work for you and your team.

13. Talk Through Slumps Instead of Carrying Them Alone

Matt describes experiencing a slump near the end of a season when he struggled with his focus, stepping, and overall flow.

Talking with close friends and family helped him release some of the stress he had been carrying. When he returned to practice with a fresh mindset, his performance improved, and he went on to play one of his better games in the semifinals.

If you're struggling, don't assume you have to work through everything alone. Talking to people you trust may help you recognize what's affecting you and return to the field with greater clarity.

14. Keep Working Hard Without Losing the Fun

Matt's advice to young goalies is to remember why they started playing lacrosse. Recruiting and competition can create pressure, but they shouldn't take away the enjoyment of the game.

He encourages goalies to make practice competitive, challenge themselves, and keep working towards their ambitions.

It's never too late to set new goals. Keep learning, keep practicing, and enjoy the process.

About Matt Chess

Matt Chess is a lacrosse goalie from the Philadelphia area who attended Episcopal Academy and committed to playing lacrosse at Army West Point. He began playing goalie in third grade and developed his skills through club lacrosse, coaching, and consistent training.

Matt is also one of the creators of GoalieSource, an Instagram account dedicated to lacrosse goalie highlights, drills, training videos, and other content focused on the position.

His passion for goalie development and sharing resources reflects his commitment to helping the lacrosse goalie community grow.

Resources Mentioned

• GoalieSource on Instagram: Follow @GoalieSource for lacrosse goalie highlights, drills, and training content. Search for GoalieSource to find the account.

• Lax Goalie Rat Online Camp: laxgoalierat.com/goal for instruction covering goalie technique, physical preparation, and the mental side of the position.

• Drew Adams: Matt discusses learning from Adams and the wider Philadelphia goalie community.

• Net Nation Lacrosse: A program Matt attended while developing his skills, alongside coaches and goalies including Drew Adams, Nico Amato, and Coach Docherty.

• Meditation and visualization: Matt uses guided meditation videos on YouTube to help prepare mentally before games and practices.

Listen to the Episode

Listen to Episode 60 of the Lax Goalie Rat Podcast to hear Matt Chess share his journey, explain how he prepares for high-level lacrosse, and offer advice for goalies who want to improve their technique, mindset, and confidence.

Remember: stay open to opportunities, keep working when nobody is watching, and never lose the fun in the game.