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.
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| 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.
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| 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.
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| 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.
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| 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
Anterior Deltoid, Pectoralis Major Upper Fibers, Coracobrachialis, Subscapularis
Left Shoulder Joint
Flexion, Horizontal Abduction
Posterior Deltoid, Latissimus Dorsi, Coracobrachialis, Infraspinatus, Teres Minor
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.
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| 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
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.
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.
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