In this episode, we cover…
(0:00): Sophia introduces her background as a Division II college lacrosse player and discusses growing up playing basketball, volleyball, and lacrosse.
(1:30): She explains why multi-sport athletes often transition well into lacrosse and why playing multiple sports helps prevent injuries.
(3:00): Sophia talks about the growth of women’s lacrosse across the country and how more young athletes are beginning to pick up the sport.
(5:00): The conversation shifts to the differences between men’s and women’s lacrosse, including physicality and gameplay.
(6:15): Sophia explains why fundamentals like stick skills, passing, catching, shooting, and ground balls are the foundation of becoming a strong lacrosse player.
(7:20): She shares drills athletes can do at home, including wall ball, footwork drills, endurance running, and hand-eye coordination work.
(8:45): Sophia tells a story about a younger teammate improving her scoring ability by practicing shot fakes and putting in extra work outside of practice.
(10:30): She discusses the mental side of playing goalie, handling mistakes during games, and leaning on teammates for support.
(13:00): Sophia explains how faith shapes both her athletic career and coaching philosophy, including how prayer and scripture help keep her grounded.
(15:30): She talks about why mentoring younger athletes matters so much to her and how older coaches and teammates influenced her own athletic journey.
(17:00): Sophia closes by discussing her long-term goals in sports medicine and strength coaching while emphasizing the importance of being a positive role model for young athletes.
Sophia Fair on Coaching Lacrosse
For Sophia Fair, sports have always been more than competition. From playing multiple sports growing up in North Carolina to becoming a Division II college lacrosse player and coach, athletics have shaped nearly every part of her life. Today, Sophia is not only continuing her lacrosse career at the collegiate level, but also helping younger athletes develop their skills, confidence, and mindset through coaching.
Sophia currently plays college lacrosse while studying sports medicine, with long-term goals of staying involved in athletics and eventually becoming a strength coach. Her passion for mentoring younger athletes comes directly from the coaches and older players who once helped guide her growing up.
Growing Up Playing Multiple Sports
Before lacrosse became her main sport, Sophia spent years playing basketball, volleyball, and even cheerleading as a young athlete. She credits playing multiple sports for helping her develop coordination, athleticism, and overall movement skills that later translated directly into lacrosse.
Sophia first picked up lacrosse in eighth grade when her school launched its very first girls lacrosse program. By the time she reached high school, her graduating class became the first class in school history to complete all four years in the program.
According to Sophia, one of the biggest misconceptions about lacrosse is that athletes need to start playing at a very young age. She explained that many athletes successfully pick up the sport later in middle school or even high school, especially if they already have experience in sports like basketball or soccer.
She also strongly believes young athletes should continue playing multiple sports instead of specializing too early.
Sophia emphasized that playing multiple sports helps with injury prevention while also improving footwork, defensive movement, hand-eye coordination, and overall athletic development.
Why Fundamentals Matter in Lacrosse
As both a player and coach, Sophia believes fundamentals are the most important part of becoming a better lacrosse player. While highlight plays and advanced moves are exciting, she explained that athletes cannot progress without mastering basic stick skills, passing, catching, shooting placement, and ground balls first.
Even at the college level, Sophia said teams regularly dedicate entire practices to fundamentals and stick work because those skills directly impact every aspect of the game.
For younger athletes training at home, Sophia recommends several simple but highly effective drills:
- Wall ball to improve stick skills and hand-eye coordination
- Chalk ladder footwork drills on sidewalks or driveways
- Endurance runs for conditioning
- Practicing fakes and shot placement repeatedly against a wall
One specific offensive technique Sophia discussed was using shot fakes to confuse goalies. She explained that attackers who learn how to fake high before shooting low can dramatically improve their scoring ability, especially around the crease.
Learning Through Extra Work and Mentorship
One of Sophia’s favorite stories involved a younger teammate who struggled offensively early in her lacrosse career. Initially, many of her shots went directly into the goalie’s stick. However, after putting in extra work before and after practice, practicing wall ball consistently, and learning how to use fakes properly, the athlete became significantly more effective offensively.
Sophia said the breakthrough happened because the athlete continuously asked for help from coaches and teammates instead of trying to improve completely on her own. That willingness to seek feedback and stay consistent made a huge difference.
That same philosophy now shapes how Sophia coaches younger players today.
Faith, Confidence, and the Mental Side of Sports
One of the biggest themes throughout Sophia’s story is the role faith plays in both her athletic career and personal life.
As a goalie, Sophia understands how mentally demanding lacrosse can be, especially after allowing goals or struggling during games. Instead of focusing entirely on mistakes, she reminds herself that she is playing for something bigger than herself.
Sophia explained that prayer, scripture, and staying grounded in her faith help her stay calm and focused during difficult moments. She specifically referenced Psalm 23 and Matthew 6:20-34 as passages that help her maintain perspective and confidence both on and off the field.
She also emphasized the importance of asking teammates and fellow goalies for help during tough stretches rather than isolating herself mentally.
Coaching the Next Generation
Beyond her own playing career, Sophia is passionate about helping younger athletes grow through coaching and mentorship. She credits many older athletes and coaches in her own life for helping shape her confidence, leadership, and goals for the future.
Now, she hopes to provide that same support system for the next generation of athletes.
Sophia believes coaching is about much more than skill development. She wants athletes she trains to become better people, better teammates, and more confident individuals both in sports and in life.
Whether discussing lacrosse fundamentals, mental toughness, faith, or leadership, Sophia’s approach to coaching centers around helping athletes grow in every area of their lives — not just on the field.
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