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.
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| Stance: |
SHOULDER GIRDLE
Right Shoulder Girdle
NeutralLeft Shoulder Girdle
NeutralSHOULDER JOINT
Right Shoulder Joint
NeutralLeft Shoulder Joint
Neutral ELBOW AND RADIOULNAR JOINT
Right Arm
Slightly flexedbiceps brachii, Brachialis, Brachioradialis, weak assistance from pronator teres, Pronator Quadratus
Left Arm
NeutralHAND 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.
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| Prep: |
SHOULDER GIRDLE
Right Shoulder Girdle
Elevation, abductionSerratus Anterior, Pectoralis minor,rhomboid , levator scapulae
Left Shoulder Girdle
neutral
SHOULDER JOINT
Right Shoulder Joint
FlexionAnterior Deltoid, Pectoralis Major Upper Fibers, Coracibrachialis
Left Shoulder Joint
NeutralELBOW AND RADIOULNAR JOINT
Right Arm
Flexion biceps brachii, Brachialis, Brachioradialis, weak assistance from pronator teres, Pronator Quadratus
Left Arm
NeutralRIGHT HAND/WRIST
OppositionOpponens 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
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| Movement: |
SHOULDER GIRDLE
Right Shoulder Girdle
Elevation, abductionSerratus Anterior, Pectoralis minor,rhomboid , levator scapulae
Left Shoulder Girdle
neutral
Anterior Deltoid, Pectoralis Major Upper Fibers, Coracibrachialis
biceps brachii, Brachialis, Brachioradialis, weak assistance from pronator teres, Pronator Quadratus
Opponens pollicis, Opponens Digiti Minimi
Opponens pollicis, Opponens Digiti Minimi
PHASE 4 -Reverse curl focusing mostly on using your fingers for control and your biceps and forearms for power.
Pectorials Minor, Subclvius, rhomboid, Trapezius Middle and Lower Fibers, Rhomboid
Left Shoulder Girdle
Pectoralis Major, Anterior Deltoid, Coracobrachialis
neutral
SHOULDER JOINT
Right Shoulder Joint
FlexionAnterior Deltoid, Pectoralis Major Upper Fibers, Coracibrachialis
Left Shoulder Joint
NeutralELBOW AND RADIOULNAR JOINT
Right Arm
Flexion biceps brachii, Brachialis, Brachioradialis, weak assistance from pronator teres, Pronator Quadratus
Left Arm
NeutralHAND 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.
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| 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 AdductionPectoralis Major, Anterior Deltoid, Coracobrachialis
Left Shoulder Joint
Neutral ELBOW AND RADIOULNAR JOINT
Right Arm Extension
Triceps brachii, Anconeus
Opponens pollicis, Opponens Digiti Minimi
Extensor Carpii Radialis longus/brevis, Pulmaris Longus, Flexor Digitorum Superficialis/Profundus, Flexor Pollicis Longus
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
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| RECOVERY: |
SHOULDER GIRDLE
Right Shoulder Girdle
NeutralLeft Shoulder Girdle
NeutralSHOULDER JOINT
Right Shoulder Joint
NeutralLeft Shoulder Joint
Neutral ELBOW AND RADIOULNAR JOINT
Right Arm
Slightly flexedbiceps brachii, Brachialis, Brachioradialis, weak assistance from pronator teres, Pronator Quadratus
Left Arm
NeutralHAND 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.
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