Back to Basics with Penn Goalie Orly Sedransk – Episode 287

By Coach Damon

December 19, 2025

Posted In: Podcast

This episode is sponsored by Thigh Pro:

What does it actually take to play goalie at the highest level – and enjoy the process along the way?

In this episode of the podcast, Penn goalie Orly Sedransk delivers one of the most complete and honest breakdowns of the position you will hear. From her earliest days stepping into the cage to thriving in pressure-filled Ivy League moments, Orly shares lessons that apply to goalies of every age and level.

From fearless beginnings to elite preparation

Orly’s goalie journey started the way many do – a team that needed a volunteer and an older sibling who didn’t mind firing shots. But what stands out is how early exposure to pressure helped shape her relationship with the position. Instead of avoiding tough moments, she learned to embrace them, which later became a defining strength in her game.

As she progressed, strong fundamentals paired with patient coaching laid the foundation. Orly explains why learning the basics matters, but also why goalies must be coached as individuals, not templates. Stance, movement, and style should fit the goalie in the net, not force them into something unnatural.

The mental game that separates good from great

A major theme throughout the episode is the mental side of goaltending. Orly explains how breathing techniques, reset routines, and simple mantras help her manage nerves, recover after goals, and stay present during high-pressure moments. She shares how tools like box breathing and visual reminders on her stick allow her to slow the game down when everything speeds up.

One of the most powerful takeaways is this – confidence is built through preparation, not perfection. Warm-ups, bad stretches, and even rough games do not define performance. What matters is trusting the work you have already done and responding the right way when the game tests you.

Consistency is a routine, not a feeling

Young goalies often chase “good days.” Orly explains why elite consistency comes from structure instead. Developing a pre-practice and pre-game routine helps her show up mentally ready every day, regardless of how she feels. Music, wall ball, and simple hand-eye work are not about skill alone – they are tools to flip the switch and lock in.

She also shares how consistency means being reliable, not spectacular. Coaches trust goalies who stay engaged, communicate, and compete every rep, even when saves are hard to come by.

Leadership from the crease

Despite being one of the youngest players on her team, Orly earned trust by leading through actions first. She talks about learning from veteran leaders, choosing the right moments to speak, and why supporting teammates can actually help goalies get out of their own heads.

One standout lesson is the power of shared resets – building relationships with defenders who recognize when a goalie needs a moment and step in to help stabilize the group.

Big moments, real lessons

From overtime saves in the NCAA tournament to navigating recruiting pressure and slumps, Orly offers perspective that only comes from experience. She reminds goalies that it is never too late to reset, that preparation always shows up when it matters, and that growth often happens quietly long before the spotlight finds you.

Final takeaway

If there is one message that echoes throughout this episode, it is this – find the fun, be a sponge, and trust your process. Goalie is a challenging position, but with the right mindset, routines, and support, it can also be the most rewarding spot on the field.

This episode is a must-listen for goalies who want to grow mentally, coaches who want to better support their goalies, and parents who want to understand what the position really demands.

Listen to the full episode to hear Orly Sedransk’s story and lessons in her own words.