Angie Benson on Mental Toughness, Mindfulness, and Becoming a Better Lacrosse Goalie

Episode Overview

In Episode 71 of the Lax Goalie Rat Podcast, Coach Damon Wilson sits down with Angie Benson, a Virginia Tech women's lacrosse goalie, to discuss her journey through collegiate lacrosse, her time at Towson, and her return to the game after stepping away to build her own coaching business.

Angie shares how her background in soccer and softball helped her transition into the goalie position, why strength training and athleticism have shaped her playing style, and how coaching changed the way she approaches her own development. She also opens up about mental toughness, mindfulness, handling pressure, and learning to stay present instead of worrying about the past or future.

From building confidence with a new team to mentoring young athletes through Harlem Lacrosse, Angie offers an honest perspective on what it takes to grow as a goalie and as a person.

What You'll Learn in This Episode

• Starting lacrosse as a multi-sport athlete: How Angie transitioned from soccer and softball into lacrosse goalie at age 11.

• Learning goalie fundamentals in college: How her early athleticism and instincts developed into a more complete game through focused coaching at Towson.

• Developing your own playing style: Why coaches should enhance a goalie's strengths rather than completely change the way they play.

• Using strength training to improve performance: How lifting helped Angie develop explosiveness, stick control, confidence, and a more athletic approach to goaltending.

• Knowing when a college is not the right fit: Angie's decision to leave Towson, pursue independence, and build a coaching business before returning to Division I lacrosse.

• Becoming a better player through coaching: How teaching young athletes helped Angie understand the game more deeply and become more accountable for her own training.

• Training independently: Why goalies should focus on movement, stick handling, explosiveness, and fundamentals, even when they cannot take shots.

• Practicing mindfulness: How breathing, awareness, and non-judgmental thinking can help goalies reset after allowing a goal.

• Building mental toughness through adversity: Why Angie encourages athletes to face challenges, learn from mistakes, and avoid quitting when things get difficult.

• Earning respect as a team leader: How strong performances, relationships, and clear communication helped Angie establish herself at Virginia Tech.

• Managing pre-game nerves: Why having a coach or trusted person who understands your tendencies can help you recognize and manage anxiety.

• Giving back through mentorship: How Angie supported young people through Harlem Lacrosse by focusing on mindfulness, positive affirmations, goals, and personal development.

Key Takeaways

• Your athletic background can be an advantage. Skills from other sports can help you develop as a goalie, even if you begin lacrosse without formal goalie training.

• Build on your strengths. Effective coaching should improve your technique and athletic ability without forcing you to abandon the style that works for you.

• Take responsibility for your development. Do not rely entirely on coaches to make you better. Learn how to practice independently and identify areas for improvement.

• Strength training can build more than muscle. Setting and achieving fitness goals can improve your physical performance while giving you confidence that carries onto the field.

• Mindfulness starts with being present. Avoid dwelling on previous goals or worrying about what might happen next. Focus on what is happening now and what you can control.

• Replace judgment with observation. Instead of labelling a goal as bad, identify what actually happened, such as your hands dropping or your positioning being off. This gives you something specific to improve.

• Use your breathing to reset. Controlling your breathing after a shot can help lower your heart rate, reduce tension, and prepare you for the next play.

• Failure can teach resilience. Angie believes athletes develop mental toughness by facing challenges, making mistakes, and learning how to respond rather than giving up.

• Earn leadership through action. Build trust with your teammates by performing, communicating effectively, and showing that you understand the game.

• Choose progress over perfection. You do not have to be the best at every skill immediately. Focus on the fundamentals and keep improving.

• Be yourself. As Angie advises young goalies, stay true to who you are and do not change yourself just to satisfy other people.

About Angie Benson

Angie Benson is a women's lacrosse goalie for Virginia Tech. Originally from Florida, she began playing lacrosse in sixth grade after previously competing in soccer and softball.

She played at Towson for two seasons before stepping away from collegiate lacrosse to pursue independence and build her own coaching business. During that time, she worked with young athletes, organized clinics, and developed a deeper understanding of the game from a coaching perspective.

Angie later returned to Division I lacrosse at Virginia Tech, bringing with her greater knowledge of defensive systems, player development, and the mental side of the game. She is passionate about athletic performance, personal accountability, mindfulness, and helping young athletes grow both on and off the field.

Resources and People Mentioned

• Lax Goalie Rat Academy: https://laxgoalierat.com/goal

• Harlem Lacrosse: The youth lacrosse organization Angie supported through mentoring and community service.

• Devin Wills: A goalie Angie admired for her athleticism and direct playing style.

• Liz Hogan: Another influential goalie whose athletic approach helped shape Angie's style.

• Mike Molster: Angie's former coach at Towson, who helped develop her goalie fundamentals and introduced her to mindfulness.

Final Thoughts

Angie Benson's journey shows that development does not always follow a straight line. Stepping away from lacrosse helped her grow as a coach, business owner, and person. When she returned to the game, she brought a stronger understanding of the position and a greater commitment to her own development.

For goalies, one of the biggest lessons from this conversation is to stay present, embrace challenges, and take ownership of your progress. Learn from your mistakes, work on your fundamentals, and remember that the lessons you learn through lacrosse can shape who you become beyond the field.

As Angie puts it, “Be unapologetically yourself, with good reason.”

Thanks for listening to the Lax Goalie Rat Podcast!