Jack Runkel on Goalie Communication, Mental Toughness, and the Art of Goaltending

Episode Overview

In Episode 69 of the Lax Goalie Rat Podcast, Coach Damon Wilson sits down with Jack Runkel, a former standout goalie at Loyola University who is now coaching at LIU. Jack shares his journey from reluctantly stepping into the cage as a young lacrosse player in Fairfield, Connecticut, to developing into a collegiate goalie and helping the next generation improve their game.

Jack discusses how his playing style evolved throughout his career, why experimenting with different stances and arc positions can help goalies improve, and how effective communication can make a major difference for a defense. He explains why goalies should do more than call out the ball's location. They should anticipate plays, understand defensive responsibilities, and communicate clearly enough that teammates know what's happening without having to look away from their assignments.

The conversation also explores Jack's approach to goalie coaching, including breaking skills into manageable drills, building muscle memory through repetition, and reinforcing good technique during practice and warmups. Jack shares his perspective on mental toughness, overcoming slumps, developing consistent routines, and learning to adapt when something is not working. Whether you're a young goalie, a coach, or an experienced player, this episode offers practical insights into improving your technique, mindset, and leadership in the cage.

What You'll Learn in This Episode

• How Jack discovered goaltending: The story of how his dad volunteered him to play goalie and how his hockey background helped him fall in love with the position.

• The power of encouragement: Why a supportive comment from Matt Russell's father helped Jack believe in his ability and continue developing as a goalie.

• Evolving your playing style: How Jack experimented with different stances, hand positions, and arc depths throughout high school and college.

• Learning from elite goalies: How studying goalies such as Scott Rodgers, Doc Schneider, Blaze Riorden, and Dylan Ward helped Jack explore different approaches to making saves.

• Developing elite communication: Why goalies should communicate loudly and clearly, moving beyond basic ball-location calls to anticipating offensive plays and helping defenders make decisions.

• Thinking like a defender: How understanding teammates' responsibilities and putting yourself in their position can make your communication more useful.

• Using positioning as a strategic tool: How small adjustments to your arc and positioning can change shooting angles and improve your chances of making saves.

• Building hand-eye coordination: Why drills such as two-ball tosses and other coordination exercises can help goalies develop their skills outside regular practice.

• Breaking down goalie technique: How targeted drills, including making low saves from a kneeling position, can help goalies develop short, sharp movements.

• Reinforcing good habits: Why repetition, positive reinforcement, and consistent technique are essential for building muscle memory.

• Balancing fundamentals with athletic saves: Why coaches should reinforce sound technique without discouraging goalies from making unconventional saves when necessary.

• What coaches look for in young goalies: Why tracking the ball with your eyes and head is a key indicator of hand-eye coordination and potential.

• Developing the right competitive mindset: Why coaches value goalies who want to compete, hate losing, and continually strive to perform at their best.

• Building mental toughness: How accepting that goals will happen and adopting a “goldfish mentality” can help goalies reset quickly.

• Using small victories to build confidence: How repeating manageable skills and completing consistent routines can create confidence over time.

• Getting out of a slump: Why experimenting with your stance, arc, or approach can help you find a new perspective and return to your best form.

• Creating a useful pregame routine: How wall ball, jump rope, hand-eye coordination drills, and a consistent preparation process can help goalies feel ready to compete.

• Learning from hockey goalies: Why lessons from hockey, including tracking deflections and developing mental consistency, can also apply to lacrosse goaltending.

Key Takeaways

• Keep evolving. Your stance, arc, and approach should develop as you gain experience. Experiment with different techniques to find what works best for you.

• Communicate with purpose. Calling out the ball is only the beginning. Help your defense understand what is happening and what they need to do next.

• Think like a defender. Understanding your teammates' perspectives allows you to give more useful instructions and anticipate offensive threats.

• Train the details. Break skills into manageable pieces and repeat them until efficient movements become habits.

• Reinforce good technique. Warmups and practice should build the habits you want to rely on during games.

• Follow the ball with your eyes. Tracking the ball before, during, and after a shot is an important part of developing as a goalie.

• Accept that goals will happen. Do not let one mistake affect the next shot. Reset quickly and maintain your intensity throughout the game.

• Develop a goldfish mentality. Let go of what happened a few seconds ago and focus on the play in front of you.

• Fall back on your routine. Consistent preparation can help you regain confidence and stay focused during difficult stretches.

• Be willing to experiment. If you're struggling, try a small adjustment to your stance, arc, or positioning. You may discover something that helps you improve.

• Focus on what you can control. You cannot control every variable on the field, but you can control your preparation, technique, effort, and response to adversity.

• Stay competitive and keep learning. The best goalies continue to challenge themselves and look for ways to improve.

About Jack Runkel

Jack Runkel is a former standout lacrosse goalie at Loyola University who now coaches at LIU. Originally from Fairfield, Connecticut, Jack began playing goalie when his father volunteered him for the position in a youth league. His early experience as a hockey player helped him embrace the physical side of goaltending.

Throughout his career, Jack developed his own style by observing other goalies, experimenting with positioning, and learning through trial and error. At Loyola, working with head coach Charlie Toomey gave him more consistent goalie coaching and helped him understand how small technical and strategic adjustments could affect his performance.

As a coach, Jack emphasizes communication, ball tracking, consistent technique, and mental toughness. He encourages goalies to develop their skills through purposeful drills, build confidence through repetition, and remain willing to adjust their approach when necessary.

Resources Mentioned

• Lax Goalie Rat Academy: LaxGoalieRat.com for goalie training and coaching resources.

• The Power Within: Discovering the Path to Elite Goaltending: A book Jack recommends for its insights into the mental side of goaltending, consistency, and performing at a high level.

• Jack Runkel on Instagram: Find Jack at @JackRunkle24 to connect with him and discuss goalie development.

• Goalie Smith: A goalie training resource discussed in the episode, particularly for hand-eye coordination drills and creative practice ideas.

Thanks for listening to the Lax Goalie Rat Podcast. Keep refining your fundamentals, communicate with confidence, and remember that improvement comes from consistency, adaptability, and learning to reset after every shot. As Jack explains, the best goalies are willing to experiment, trust their routines, and focus on what they can control.