Molly Dougherty on Goalie Confidence, Mental Toughness, and Finding Your Own Style

Episode Overview

In Episode 74 of the Lax Goalie Rat Podcast, Coach Damon Wilson sits down with Molly Dougherty, starting goalie at James Madison University (JMU), to discuss her development as an elite women's lacrosse goalie, the mental challenges of the position, and the lessons that helped her grow into a national champion and Team USA player.

Molly shares how she went from crying during her first goalie practices to chasing the incredible feeling of being completely locked in and making saves. She opens up about the struggles she faced with confidence, performance expectations, and judging herself by statistics. She also explains how she learned to focus on the ball, trust her training, and stop allowing numbers to dictate her performance.

The conversation dives into Molly's unique goaltending style, including her approach to baiting shooters on eight-meter shots, staying on track with the ball, and developing a comfortable stick-hand position. She also discusses her goalie training at JMU, the importance of working on weaknesses, her college recruiting experience, and what it was like to play alongside some of the best athletes in the country with Team USA.

Beyond lacrosse, Molly shares powerful lessons about embracing what makes you different, taking pride in your position, and understanding that success comes from doing the difficult work even when it isn't fun.

Whether you're a female goalie looking to improve your game, a young player navigating the recruiting process, or an athlete working to strengthen your mental approach, this episode is packed with practical advice and honest insights.

What You'll Learn

• Overcoming mental struggles: How Molly learned to stop putting unrealistic expectations on herself and focus on playing rather than chasing statistics.

• Finding your own goaltending style: Why every goalie is different and how Molly developed an approach that works for her strengths and comfort.

• Baiting shooters on eight-meter shots: How Molly uses positioning, body cues, and a low stance to encourage shooters to target areas she is prepared to defend.

• Staying focused under pressure: Why keeping your attention on the ball is more effective than worrying about coaches watching, statistics, or the outcome of a game.

• Developing better positioning: Molly's philosophy of keeping her nose aligned with the ball and staying on track rather than overthinking exact angles and measurements.

• Learning from experienced goalies: How players such as Gussie Johns and Liz Hogan helped shape the women's goalie position and inspired future generations.

• Training with resistance: How Molly uses resistance bands and a weighted men's stick to challenge her movements and build strength while making saves.

• Improving hand-eye coordination: How creative drills, including colour-recognition exercises with a HECO stick, help train focus and reaction.

• Becoming a better clearing goalie: How JMU's trashcan-clearing drill makes outlet passing more accurate, competitive, and fun.

• Navigating college recruiting: Molly's experience committing to JMU at 15 and her advice for staying focused when college coaches are watching.

• Competing with elite athletes: How Molly approached her opportunity to play with Team USA and learned to trust that she belonged.

• Turning weaknesses into strengths: Why athletes need to work on the areas they dislike or find difficult instead of focusing only on what they already do well.

• Embracing your identity as a female goalie: Why being different is something to take pride in rather than something to hide.

• Building resilience: How to handle difficult games, setbacks, fitness challenges, and the demands of balancing academics, athletics, and personal life.

Key Takeaways

1. Stop Letting Statistics Define Your Performance

Molly spent years putting pressure on herself to reach certain statistical benchmarks. She would sometimes monitor her save percentage during games, which distracted her from watching the ball and helping her defense.

She eventually learned that lacrosse is a team sport, and a goalie's job is about more than numbers. Some days, the ball will not seem to cooperate. What matters is finding ways to help the team, communicating effectively, and continuing to compete.

Instead of asking whether you've reached a particular save percentage, ask what you can do in the moment to help your team succeed.

2. Focus on the Ball, Not the Pressure Around You

During recruiting tournaments, Molly sometimes became distracted by the number of college coaches watching her play. She worried that a mistake or a goal allowed might cost her an opportunity.

Her advice to young goalies facing similar pressure is simple: focus on the ball.

Molly uses the mantra she learned from goalie coach Denise Westcott: “See the ball, beat the ball, save the ball.” The idea is to simplify the moment, trust your training, and give yourself the best chance to react.

3. Develop a Style That Works for You

Molly explains that her style is constantly evolving based on the shooters she faces. Rather than following a rigid set of steps or relying on one exact arc, she focuses on staying aligned with the ball and adjusting to the situation.

One of her distinctive techniques is baiting shooters on eight-meter shots. By using specific positioning cues and a deep squat, she deliberately presents an opening that encourages shooters to target an area she is prepared to defend.

Her experience shows that technique should be intentional, practised, and adapted to the individual goalie rather than copied blindly from someone else.

4. Preparation Helps You Make Better Decisions

Molly's approach to baiting and scouting demonstrates the value of preparation. She studies shooters and looks for tendencies that may help her anticipate where a shot is likely to go.

For example, she describes recognising a player's tendency to shoot stick-side low on fast breaks and using that information to make a save.

Preparation doesn't guarantee success, but it gives goalies information they can use when making decisions under pressure.

5. Work on the Things You Don't Enjoy

One of Molly's most powerful lessons is that improvement requires working on weaknesses, not just practising the skills you already enjoy.

She discusses how fitness was an area she struggled with for a long time. Through consistent effort, she gradually improved, even though it wasn't always comfortable.

Her message extends beyond lacrosse: if you want to become better, you need to be willing to do the difficult work. Progress happens over time, not in one practice or one season.

6. You Belong in the Opportunities You've Earned

When Molly received the opportunity to train and play with Team USA, she initially found it surreal. Sharing a room with elite athletes she had previously watched on television made the experience feel almost unbelievable.

She learned that confidence isn't about being cocky. It's about recognising that you've worked to earn your place and trusting that the coaches see something valuable in you.

Her advice is to take in the experience, learn as much as possible, and contribute with the same confidence and preparation you bring to your regular team.

7. Take Pride in Being Different

As a female lacrosse goalie, Molly knows that the position makes her stand out. She encourages young goalies not to let other people's assumptions define them.

Being different can become a strength when you own it with confidence. Rather than trying to fit into someone else's expectations, take pride in your role, your identity, and the skills you bring to the team.

About Molly Dougherty

Molly Dougherty is a women's lacrosse goalie who played for James Madison University (JMU), where she helped the Dukes win a national championship. She also earned the opportunity to play with Team USA.

Molly began playing lacrosse in third grade and initially disliked playing goalie. After experiencing the excitement of making her first save, however, she became hooked on the position. Her development included private lessons with Denise Westcott, attending Triple Threat Camp, and learning from coaches and teammates throughout her career.

At JMU, Molly continued refining her technique, developing her mental game, and learning how to lead and compete at a high level. Her journey includes overcoming confidence struggles, improving her fitness, and finding a goaltending style that suits her strengths.

In this episode, she shares honest advice for young goalies about managing pressure, handling setbacks, trusting their training, and embracing the unique challenges of the position.

Coaches and Goalies Mentioned

• Denise Westcott: Molly's goalie coach, who helped her develop her skills and introduced her to the mantra “See the ball, beat the ball, save the ball.”

• Kathy Jenkins: Coach of Triple Threat Camp and one of the people who helped guide Molly's development and recruiting process.

• Carrie Studoff: Molly's former coach at JMU who helped her learn and refine her approach to baiting shooters on eight-meter shots.

• Matt Snyder: Molly's goalie coach at JMU, who worked with her on resistance training, individual development, and creative goalie drills.

• Gussie Johns: A goalie Molly watched closely during high school and whose technical skills influenced the women's goalie position.

• Liz Hogan: An influential women's goalie whom Molly credits as one of the important figures in the development of the position. Liz also strings Molly's goalie stick.

• Taylor Cummings: Elite Maryland lacrosse player and Team USA teammate who shared a room with Molly during her national-team experience.

• Kaylee Waters and Taylor Moreno: Goalies mentioned by Molly as examples of talented players helping advance the women's goalie position.

Molly Dougherty's Goalie Training and Stick Setup

Training Methods

Molly describes several of the training methods she uses at JMU:

• Resistance-band saves: Using a resistance setup attached near the goal to challenge her arm movements.

• Weighted-stick training: Making saves with a men's stick and additional weight to increase the difficulty of the movement.

• Trashcan clearing: Practising long outlet passes by attempting to clear the ball into a trashcan positioned approximately 30 to 40 yards away.

• Colour-recognition drills: Using a HECO-style training tool with different coloured sections to practise tracking movement, identifying visual cues, and reacting quickly.

• Rapid ball movement: Working on moving the ball around the horn while maintaining accurate footwork and positioning.

Molly emphasises that goalies should continue experimenting with drills that challenge their focus, accuracy, and movement while keeping training competitive and enjoyable.

Stick Setup

Molly shares the following details about her setup during the episode:

• Head: STX Eclipse II

• Shaft: STX Stallion

• Mesh: Jimalax Monster Mesh

• Pocket: High pocket with a tight channel

• Shooting string: One U positioned relatively high

She explains that finding the right combination took years of experimenting with different heads and stringing styles. Her setup prioritises control, accuracy, and limiting rebounds while still providing the depth and flexibility needed for the women's game.

Final Thoughts

Molly Dougherty's story is about much more than making saves. It's about learning to manage your mindset, embracing your individuality, and recognising that becoming an elite athlete requires patience and consistent work.

Her advice is especially valuable for young female goalies who may feel different from their teammates or overwhelmed by the expectations surrounding the position. You don't need to play exactly like another goalie or have a perfect game every time you step on the field. You need to trust your training, stay focused on the ball, and keep working on the areas that challenge you.

As Molly puts it, do what you love and love what you do. Appreciate the moments when everything comes together, and remember why you started playing in the first place.

Ready to improve your game? Explore the Lax Goalie Rat Academy for goalie training resources covering the mental game, physical preparation, and technical skills.

Visit: LaxGoalieRat.com/goal

Thanks for listening to the Lax Goalie Rat Podcast with Coach Damon Wilson. Get out there, get some work in, be well, and do well.