Katy Knoll: Controlling The Controllables

For the Minnesota Frost’s Katy Knoll, life in the PWHL is all about focusing on the things that she can control: "I think the big one at this level is just your effort and your intentions," Knoll told The Ice Garden. "It's about always being intentional with everything you do in practice, your off-ice training, everything on the ice, just being super intentional with it — and effort shows."

So far, Knoll’s effort has paid off for her and the Minnesota Frost. After a decorated college career at Northeastern, the Frost selected Knoll in the seventh round (38th overall) of the 2025 PWHL draft. In her rookie season, she helped the Frost win their second Walter Cup Title.

Though her rookie season ended in terrific individual and team success, it didn't all click immediately for Knoll. Like so many PWHL rookies, year one was all about adjusting. "I think my first season, it was a season [where] everything was new, and the pace of the game is really different from college," Knoll said. "I think it was just adjusting to that and then waiting for the opportunity to be in the lineup. Some of the stuff was controllable for me, and some of it was uncontrollable, and that's kind of what I live by is just controlling the controllables. I made sure that I put in the extra effort and did all the skill stuff, and just did everything I could so that when I got my chance, I was ready to seize the opportunity."

Knoll seized her opportunity in last year's playoffs. After scoring only two points in 21 regular-season games, Knoll scored two goals and five points in eight games during the 2024-2025 playoffs, including a triple-overtime game winner in game three of the Walter Cup finals against the Ottawa Charge. She finished the playoffs tied for third among Frost forwards in points.

The strong playoff performance laid a solid foundation to build upon in year two. "Yeah, honestly, I look back, and it was probably the perfect way to end the year for me and the perfect way to start my offseason," Knoll said. "I think I ended the year with a lot of confidence. I was just trying over the offseason to build on that and to continue to get better in areas of the game where I thought I was maybe lacking last year."

"You always take a little bit of time off after the season ends, but then when I got back into it, I still had that confidence, and that helped looking back and kind of reflecting on what I needed to work on and what maybe wasn't great at the beginning of the season — and focusing on that, but not dwelling on it. I used the good stuff that I did in the playoffs, building on that and then just working on the little skills because all those things add up into bigger things," Knoll said.

So far, the offseason work has paid off. Knoll has scored four goals in 13 games, including a multi-goal effort against the Seattle Torrent in early January. Knoll's goalscoring contributions have helped supplement a Frost offense that is once again near the top of the PWHL in goals scored. In her last 21 PWHL games (8 playoff games during the 2024-2025 playoffs and 13 regular season games this season), Knoll has scored 6 goals and 9 points, and she’s a plus 3 in those games. 

"A big part of it was just keeping that confidence through the offseason and starting with it and not trying to start from square one again. I think I did a really good job with that, and thankfully it's shown."

Knoll’s offensive uptick has coincided with her shooting the puck more often. Last year, during the regular season, Knoll had 11 total shots, good for a 4.15 shots per 60 minutes of ice time. Knoll shot the puck more often in last year's playoffs, where she had 12 shots in 8 playoff games. Through 13 regular-season games this season, Knoll has fired 17 shots and has a 5.65 shots/60.

But Knoll's value to the Frost goes well beyond her goalscoring ability. Her blend of skill and physicality allows Knoll to play up and down the lineup for the Frost. To go along with the offense, Knoll has 12 hits on the season and is tied for second among Frost forwards in blocked shots. This year, Knoll has spent almost an equal number of games playing alongside top scorers like Taylor Heise, Kendall Coyne Schofield, and Britta Curl-Salemme in the top six, as she has in a third-line role.

As her game has improved, Knoll has also seen her playing time increase. Last season, she averaged 7.6 minutes of ice time per game. This season, Knoll has seen her ice time increase up to 13.89 minutes per game, and with Dominique Petrie out for the remainder of the season, Knoll will likely be leaned on even more. She has also seen time on the power play this year.

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Wherever she's playing in the lineup, Knoll is focused on what she can control: her effort. "Even if I'm not having a great day or the pucks are bouncing off my stick, I'll always make sure my effort's there, and I'll try to get all that other stuff in check. Just making sure of my effort and my attitude: those are my big controllables," Knoll said.

"I'm always coming to the rink with a smile on my face, knowing that I get to do what I love for a living, and no matter where I am in the lineup or anything, it's a blessing to be able to do this for a job."

While her game continues to improve, you won't see Knoll straying too far from the things that brought her success. "Even though I am playing a bit more regularly now, I'm still keeping that mindset of I can always get better and do the extra stuff."

The Frost are in the middle of a three-game home stand before heading to the Olympic break. They will host the New York Sirens on Sunday, Jan 25, and the Vancouver Goldeneyes on Wednesday, Jan 28.