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Hip Openers by Sarah Tacy
There are 22 muscles that are associated with the hips. The hips are not only the place for the legs to pivot from, but they are also the base that cradles the upper body. The hips will often dictate how fluidly one can move. In April’s “Lacrosse Classroom,” we discussed how lacrosse greatly relies on mid-section power and a strong rotational motion Unfortunately, while building this power, many athletes have a hard time keeping loose, so they have power, but no range of motion to accelerate through.
Shoulder Openers by Sarah Tacy
There are 44 muscles associated with the shoulders. The shoulder joint is very complicated. The movement of the arm is not just a ball-andsocket action. It incorporates your shoulder blade and therefore all the muscles that go up into your neck and down through your back, as well as the muscles across your chest and into your arms. The ability to remain loose and balanced for all upper body movements (such as stick handling, shooting and defending the opposition) allows lacrosse players to increase their creativity and precision. Upper body flexibility should incorporate at least five exercises ranging from dynamic movements to isometric stretches. These exercises should place an emphasis on the chest, back, shoulders and arms.
Stretch the body and the mind with yoga
by Lindsay Hodgman
There are good athletes and there are great athletes. A good athlete may have superior hand-eye coordination, flexibility, or muscle girth, but a great athlete possesses something more.
A great athlete must combine physical prowess with discipline and awareness of self. A mind-body connection is necessary.
The word “yoga” means to unite. Developed over 5,000 years ago, yoga was and is practiced as a way to unite the mind and the body in order to allow for deeper meditations in which the individual is elevated from an earthly level to a transcendent level.
Get Hard Core by Sarah Tacy
Strengthening the core is huge for all athletes, as it is the center of movement. It keeps athletes balanced and able to finish through with athletic movement, even if they are knocked off their feet. It allows a defender to perform separate functions with his or her upper and lower body simultaneously. It also allows all players to add power to any release.
Take lacrosse out of it, for a moment. If you were to take time to really break down the mechanics of the likes of Sergei Fedorov in hockey, David Ortiz in baseball or Michael Vick in football, all of them incorporate the entire body upon release. They have a strong plant foot, and begin to gain power as their back foot turns and their midsection acquires torque. Their arms pull through and across the body, their release occurs with a strong wrist snap.
Wrist Wrangler by Sarah Tacy
Your wrist plays prominently in stick handling and release. The purpose of wrist strengthening is to enable players to maintain control of their sticks when thrown off balance, challenged by a defender, or trying to maneuver in tight spaces. Strong wrists allow players to create stronger, more believable, baits; use quicker, more controlled fakes; improve their clamp on faceoffs; control loose balls; advance stick tricks, shots and passes; lay strong, swift checks; and get more accuracy and power off each release.
