Lacrosse Face-Off Clamp

 

PHASE 1 - Your right hand should be held around the plastic at the top of the stick in a supinated position and your left hand should be held about 12 inches down the stick pronated. Your legs should be about shoulder width apart with your right foot pointed towards the ball about 6-8 inches away and your left foot pointed towards the line as close as you can get it towards the line. Your back should be slightly arched with head looking at ball ready to go down towards the ball with the head of your stick.

Stance

  

SHOULDER GIRDLE

Right Shoulder Girdle

slight Depression and Abduction.

Serratus Anterior, Pectoralis minor, Subclavious, Trapezius lower fibers

Left Shoulder Girdle

Slight Depression and Abduction.

Serratus Anterior, Pectoralis Minor, Subclavious, Trapezius Lower Fibers 

SHOULDER JOINT

Right Shoulder Joint

Adduction, Slight Flexion

Latissimus Dorsi, Teres Major, Lower Pectoralis Major, Anterior Deltoid, Upper Pectoralis Major

Left Shoulder Joint

Adduction, Slight Flexion

Latissimus Dorsi, Teres Major, Lower Pectoralis Major, Anterior Deltoid, Upper Pectoralis Major

ELBOW AND RADIOULNAR JOINT

Right Arm

Extesion, Pronation

Triceps Brachii, Anconeus, Pronator Teres, Pronator Quadratus

Left Arm

Extension

Triceps Brachii, Anconeous

HAND AND WRIST JOINT

RIGHT HAND/WRIST  

Opposition

Opponens Pollicis, Opponens Digiti Minimi

LEFT HAND/WRIST 

Opposition

Opponens Pollicis, Opponens Digiti Minimi

PHASE 2 - Your feet and hands should be in the same position as beginning of your stance. Arch your back parallel to the ground and line the back of your stick head up next to the ball with the rest of your stick parallel to the line but not on the line. Your hands should be in between your knees with your right elbow resting on your right knee and your left elbow resting on your left knee. There should be very little pressure on your hands and you should maintain a very low center of gravity for good balance while waiting for the whistle to blow to start the movement of clamping.

Prep

SHOULDER GIRDLE

Right Shoulder Girdle

Slight Depression,Abduction.

Serratus Anterior, Pectoralis Minor, Subclavious, Trapezius Lower Fibers

Left Shoulder Girdle

slight Depression, Abduction.

Serratus Anterior, Pectoralis Minor, Subclavious, Trapezius Lower Fibers 

SHOULDER JOINT

Right Shoulder Joint 

Adduction, Slight Flexion

Latissimus Dorsi, Teres Major, Lower Pectoralis Major, Anterior Deltoid, Upper Pectoralis Major

Left Shoulder Joint

Adduction, Slight Flexion

Latissimus Dorsi, Teres Major, Lower Pectoralis Major, Anterior Deltoid, Upper Pectoralis Major

ELBOW AND RADIOULNAR JOINT

Right Arm

extesion, pronation

Triceps Brachii, Anconeus, Pronator Teres, Pronator Quadratus

 Left Arm

Extension

Triceps Brachii, Anconeus 

HAND AND WRIST JOINT

RIGHT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi

LEFT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi

PHASE 3 - When the whistle blows to start the face off, extend your right wrist forward as fast as your can to get the back of your lacrosse head over the ball before the opponent. the left hand also extends from its pronated position.

Movement

  

SHOULDER GIRDLE

Right Shoulder Girdle

Depression,Abduction.

Serratus Anterior, Pectoralis Minor, Subclavious, Trapezius Lower Fibers

Left Shoulder Girdle

Depression, Abduction.

Serratus Anterior, Pectoralis Minor, Subclavious, Trapezius Lower Fibers

SHOULDER JOINT

Right Shoulder Joint

Extension, inward rotation

triceps brachii, anconeus, deltoids, pectoralis major, latissimus dorsi, teres major, subscapularis, infraspinatus

Left Shoulder Joint

Extension, Inward Rotation

Triceps Brachii, Anconeus, Deltoids, Pectoralis Major, Latissimus dorsi, Teres Major, Subscapularis, Infraspinatus 

ELBOW AND RADIOULNAR JOINT

Right Arm

Extesion, Pronation

Triceps Brachii, Anconeus, Pronator Teres, Pronator Quadratus

 Left Arm

Extension

Triceps Brachii, Anconeus

HAND AND WRIST JOINT

RIGHT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi

LEFT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi

PHASE 4 - With the ball clamped underneath your head, push down with your right hand so the plastic of the head holds the ball in it. Next, you curl your right arm up and out around the opponent while horizontally abducting your elbow upwards a little bit above your left shoulder.

Followthrough

SHOULDER GIRDLE

Right Shoulder Girdle

Slight elevation,Abduction.

Serratus Anterior, Pectoralis Minor, Rhomboid , Levator Scapulae

Left Shoulder Girdle

Elevation, Adduction

Serratus Anterior, Trapezious Middle Fibers, Rhomboid, Levator Scapulae 

SHOULDER JOINT

Right Shoulder Joint

Flexion, Internal Rotation
Anterior Deltoid, Pectoralis Major Upper Fibers, Coracobrachialis, Subscapularis

Left Shoulder Joint

Flexion, Horizontal Abduction 
Posterior Deltoid, Latissimus Dorsi, Coracobrachialis, Infraspinatus, Teres Minor

ELBOW AND RADIOULNAR JOINT

Right Arm

Flexion, Pronation

Biceps Brachii, Brachialis, Brachioradialis, weak assistance from Pronator Teres, Pronator Quadratus

Left Arm

Flexion

biceps brachii, Brachialis, Brachioradialis

HAND AND WRIST JOINT

RIGHT HAND/WRIST 

Wrist Adduction, Opposition

Opponens Pollicis, Opponens Digiti Minimi, Flexor Carpi Ulnaris, Extensor Carpi Ulnaris

LEFT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi

 PHASE 5 - Continue to curl your right arm all the way up and forward until the ball is released moving forward. You should be stepping with your left foot and pushing off of your right foot when moving towards the ball. 

Recovery

 

SHOULDER GIRDLE

Right Shoulder Girdle

Elevation, Upward Rotation, Abduction

Serratus Anterior, Pectoralis minor, Trapezius Upper Fiber, Levator Scapulae

Left Shoulder Girdle

Adduction, Upward Rotation, Elevation

Serratus Anterior, Pectoralis minor, Trapezius Middle Fibers, Rhomboid, Levator Scapulae  

SHOULDER JOINT

Right Shoulder Joint 

Diagnal Abduction, slight flexion, Internal Rotation

Anterior Deltoid, Pectoralis Major, Latissimus Dorsi, Teres Major, Coracobrachialis, Subscapularis

Left Shoulder Joint

Extension, Horizontal Abduction

Posterior Deltoid, Pectoralis Major,Latissimus Dorsi, Teres Major, Subscapularis, Infraspinatus, Teres Minor

ELBOW AND RADIOULNAR JOINT

Right Arm

Flexion, pronation

Biceps Brachii, Brachialis, Brachioradialis, weak assistance from Pronator Teres, Pronator Quadratus

 Left Arm

Extension

Triceps Brachii, Anconeus

HAND AND WRIST JOINT

RIGHT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi

LEFT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi

 FACE OFF DRILL - CHOPS

CHOPS - A great drill for improving hand speed on a face off is chops. The best way to do this is to lay a ball down preferably on a line and then get into your normal face-off stance. Keep your left hand on the ground and with your right hand which should be as close to the plastic of your lacrosse head as possible, make quick "chops"  bringing the head of your stick over the ball and then returning it to its normal position. The object is to start out slow and then speed up as fast as you can. You should try to not to hit the ball while doing this drill.  For best results you should do chops for 20-30 second reps which will work the proper muscles used during a face-off and will increase your hand speed drastically. 

Lacrosse Face-Off Jump

PHASE 1 - Your right hand should be held around the plastic at the top of the stick in a supinated position and your left hand should be held about 12 inches down the stick pronated. Your legs should be about shoulder width apart with your right foot pointed towards the ball about 6-8 inches away and your left foot pointed towards the line as close as you can get it towards the line. Your back should be slightly arched with head looking at ball ready to go down towards the ball with the head of your stick. 

Stance

SHOULDER GIRDLE

Right Shoulder Girdle

slight Depression and Abduction.

Serratus Anterior, Pectoralis minor, Subclavious, Trapezius lower fibers

Left Shoulder Girdle

slight Depression and Abduction.

Serratus Anterior, Pectoralis minor, Subclavious, Trapezius lower fibers 

SHOULDER JOINT

Right Shoulder Joint

Adduction, slight flexion

Latissimus Dorsi, Teres Major, Lower Pectoralis Major, Anterior Deltoid, Upper Pectoralis Major

Left Shoulder Joint

Adduction, slight flexion

Latissimus Dorsi, Teres Major, Lower Pectoralis Major, Anterior Deltoid, Upper Pectoralis Major

ELBOW AND RADIOULNAR JOINT

Right Arm

extesion, pronation

triceps brachii, anconeus, pronator teres, pronator quadratus

Left Arm

extension

Triceps Brachii, Anconeous

HAND AND WRIST JOINT

RIGHT HAND/WRIST  

Opposition

opponens pollicis, Opponens digiti minimi

LEFT HAND/WRIST 

Opposition

opponens pollicis, Opponens digiti minimi

PHASE 2 - Your feet and hands should be in the same position as beginning of your stance. Arch your back parallel to the ground and line the back of your stick head up next to the ball with the rest of your stick parallel to the line but not on the line. Your hands should be in between your knees with your right elbow resting on your right knee and your left elbow resting on your left knee. There should be very little pressure on your hands and you should maintain a very low center of gravity for good balance while waiting for the whistle to blow to start the movement of jumping.

PREP

SHOULDER GIRDLE

Right Shoulder Girdle

slight Depression,Abduction.

Serratus Anterior, Pectoralis minor, Subclavious, Trapezius lower fibers

Left Shoulder Girdle

slight Depression, Abduction.

Serratus Anterior, Pectoralis minor, Subclavious, Trapezius lower fibers 

SHOULDER JOINT

Right Shoulder Joint 

Adduction, slight flexion

Latissimus Dorsi, Teres Major, Lower Pectoralis Major, Anterior Deltoid, Upper Pectoralis Major

Left Shoulder Joint

Adduction, slight flexion

Latissimus Dorsi, Teres Major, Lower Pectoralis Major, Anterior Deltoid, Upper Pectoralis Major

ELBOW AND RADIOULNAR JOINT

Right Arm

extesion, pronation

triceps brachii, anconeus, pronator teres, pronator quadratus

 Left Arm

extension

triceps brachii, anconeus 

HAND AND WRIST JOINT

RIGHT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi

LEFT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi

PHASE 3 - When the whistle blows you should jump your stick over the ball, while stepping about a foot past the ball with your right foot at the same time.

MOVEMENT

  

SHOULDER GIRDLE

Right Shoulder Girdle

Depression,Adduction.

Serratus Anterior, Pectoralis minor, Subclavious, Trapezius lower fibers

Left Shoulder Girdle

Depression, Adduction.

Serratus Anterior, Pectoralis minor, Subclavious, Trapezius lower fibers 

SHOULDER JOINT

Right Shoulder Joint 

Flexion, Adduction

Anterior deltoid, pectoralis major, coracobrachialis, Latissimus Dorsi, Teres Major, Subscapularis

Left Shoulder Joint

Flexion, Adduction

Anterior deltoid, pectoralis major, coracobrachialis, Latissimus Dorsi, Teres Major, Subscapularis

ELBOW AND RADIOULNAR JOINT

Right Arm

extesion,

triceps brachii, anconeus,

 Left Arm

extension, pronation,

triceps brachii, anconeus, pronator teres, pronator quadratus

HAND AND WRIST JOINT

RIGHT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi

LEFT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi


PHASE 4 - After your stick is planted over the ball, you then pull your stick backwards and hit the ball in between our legs

FOLLOWTHROUGH

SHOULDER GIRDLE

Right Shoulder Girdle

Depression,Adduction.

Pectoralis minor, Subclavious, Trapezius lower and middle fiber, Rhomboid

Left Shoulder Girdle

Depression, Adduction.

Pectoralis minor, Subclavious, Trapezius lower and middle fiber, Rhomboid

SHOULDER JOINT

Right Shoulder Joint 

Extension, Adduction

deltoids, pectoralis major, coracobrachialis, Latissimus Dorsi, Teres Major, Subscapularis, Infraspinatus, Teres Minor

Left Shoulder Joint

Extension, Adduction

deltoids, pectoralis major, coracobrachialis, Latissimus Dorsi, Teres Major, Subscapularis, Infraspinatus, Teres Minor

ELBOW AND RADIOULNAR JOINT

Right Arm

extesion,

triceps brachii, anconeus,

 Left Arm

extension, pronation,

triceps brachii, anconeus, pronator teres, pronator quadratus

HAND AND WRIST JOINT

RIGHT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi

LEFT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi

PHASE 5 - After the ball goes through your legs, turn around and retrieve the ball. You scoopin the ball holding your right hand on the end of the stick while keeping your left arm out to your side for protection.

RECOVERY

SHOULDER GIRDLE

Right Shoulder Girdle

Depression, Abduction
Serratus Anterior, Pectoralis minor, Subclavious, Trapezius lower fibers
Left Shoulder Girdle
Adduction

Rhomboid, Trapezius middle and lower fibers                      

SHOULDER JOINT                                                                                                                                 

Right Shoulder Joint

adduction

Deltoid, pectoralis major, coracobrachialis, Subscapularis

Left Shoulder Joint

horizontal abduction

Deltoid, pectoralis major, Infraspinatus, Teres Minor

ELBOW AND RADIOULNAR JOINT

Right Arm 

Extension

Triceps Brachii, Anconeus,

Left Arm

Neutral

HAND AND WRIST JOINT

RIGHT HAND/WRIST 

Extension, Opposition

Extensor Digitorum/Indicis/Digiti Minimi/Pollicis Longus/Pollicis Brevis, Opponens Pollicis, Opponens Digiti Minimi

LEFT HAND/WRIST

Neutral

FACE OFF DRILL - TIMING THE WHISTLE

 

TIMING UP THE WHISTLE - During a face-off  it is very important to be able to react to the whistle as fast as possible in order for your move to be successful. This drill practices your reaction time to the whistle and helps practice your hand speed for your move (the jump) in this case. First what you want to do is  get into your stance. Then have someone blow the whistle while you jump your stick over the ball as fast as possible and then retrieve the ball behind you. The difficult part of this drill is having the person blow the whistle at different times so you cant cheat and time the whistle up. If you do not have someone to blow the whistle you can put a tape on shuffle of whistle sounds that vary when the whistle sounds. You can find a play list like this online.

Lacrosse Cradle

PHASE 1 - The Cradle can be done at any speed and during many types of movement during a lacrosse game. It is meant for keeping the ball in the pocket of the stick. You should hold the top of the stick where the plastic is with your dominant hand and the other hand on or near the butt end of the stick. The hand on the butt end should be facing down and the hand at the top should have your palm facing up and in your fingers. You should keep the stick parallel to the ground with the top of your stick just slightly raised.

 Stance:

 

SHOULDER GIRDLE

Right Shoulder Girdle

Neutral

Left Shoulder Girdle

Neutral

SHOULDER JOINT

Right Shoulder Joint

Neutral

Left Shoulder Joint

Neutral

ELBOW AND RADIOULNAR JOINT

Right Arm

Slightly flexed
biceps brachii, Brachialis, Brachioradialis, weak assistance from pronator teres, Pronator Quadratus

Left Arm

Neutral

HAND AND WRIST JOINT

RIGHT HAND/WRIST 

Opposition 
Opponens pollicis, Opponens Digiti Minimi

LEFT HAND/WRIST  

Opposition 
Opponens pollicis, Opponens Digiti Minimi

PHASE 2 - start to curl your right arm upwards in your fingers while flexing your forearm and bicep for power. 

Prep:

 

SHOULDER GIRDLE

Right Shoulder Girdle

Elevation, abduction
Serratus Anterior, Pectoralis minor,rhomboid , levator scapulae
Left Shoulder Girdle 
neutral

SHOULDER JOINT

Right Shoulder Joint

Flexion
Anterior Deltoid, Pectoralis Major Upper Fibers, Coracibrachialis

Left Shoulder Joint

Neutral

ELBOW AND RADIOULNAR JOINT

Right Arm 

Flexion 
biceps brachii, Brachialis, Brachioradialis, weak assistance from pronator teres, Pronator Quadratus

Left Arm

Neutral

RIGHT HAND/WRIST 

Opposition
Opponens pollicis, Opponens Digiti Minimi

LEFT HAND/WRIST  

Opposition 
Opponens pollicis, Opponens Digiti Minimi

PHASE 3 -The head of the stick is completely curled up with the ball in it almost completely upside down. Twist your wrists and flex your forearm 

Movement:

SHOULDER GIRDLE

Right Shoulder Girdle

Elevation, abduction
Serratus Anterior, Pectoralis minor,rhomboid , levator scapulae

Left Shoulder Girdle 
neutral

SHOULDER JOINT

Right Shoulder Joint

Flexion
Anterior Deltoid, Pectoralis Major Upper Fibers, Coracibrachialis

Left Shoulder Joint

Neutral

ELBOW AND RADIOULNAR JOINT

Right Arm  

Flexion 
biceps brachii, Brachialis, Brachioradialis, weak assistance from pronator teres, Pronator Quadratus

Left Arm 

Neutral

HAND AND WRIST JOINT

RIGHT HAND/WRIST 

Opposition 
Opponens pollicis, Opponens Digiti Minimi

LEFT HAND/WRIST  

Opposition  
Opponens pollicis, Opponens Digiti Minimi


PHASE 4 -Reverse curl focusing mostly on using your fingers for control and your biceps and forearms for power. 

Followthrough:

 SHOULDER GIRDLE

Right Shoulder Girdle

Adduction, depression
Pectorials Minor, Subclvius, rhomboid, Trapezius Middle and Lower Fibers, Rhomboid
Left Shoulder Girdle 

neutral

SHOULDER JOINT

Right Shoulder Joint

Diagonal Adduction
Pectoralis Major, Anterior Deltoid, Coracobrachialis

Left Shoulder Joint

Neutral 

ELBOW AND RADIOULNAR JOINT

Right Arm Extension
Triceps brachii, Anconeus

Left Arm

Neutral

HAND AND WRIST JOINT

RIGHT HAND/WRIST 

Opposition 
Opponens pollicis, Opponens Digiti Minimi

LEFT HAND/WRIST

Reposition 
Extensor Carpii Radialis longus/brevis, Pulmaris Longus, Flexor Digitorum Superficialis/Profundus, Flexor Pollicis Longus

PHASE 5 - Return to starting position and repeat 

RECOVERY:

SHOULDER GIRDLE

Right Shoulder Girdle

Neutral

Left Shoulder Girdle

Neutral

SHOULDER JOINT

Right Shoulder Joint

Neutral

Left Shoulder Joint

Neutral

ELBOW AND RADIOULNAR JOINT

Right Arm

Slightly flexed
biceps brachii, Brachialis, Brachioradialis, weak assistance from pronator teres, Pronator Quadratus

Left Arm

Neutral

HAND AND WRIST JOINT

RIGHT HAND/WRIST 

Opposition 
Opponens pollicis, Opponens Digiti Minimi

LEFT HAND/WRIST  

Opposition 
Opponens pollicis, Opponens Digiti Minimi

BICEP CURL - Strength Exercise

BICEP CURL - The Bicep curl is an excellent exercise to improve your strength, endurance, power and performance of a lacrosse cradle. The motion of a bicep curl is very similar to a cradle and works all of the main muscles groups you use to cradle a lacrosse stick. You should do 3-4 sets of 12 repetitions for best results.