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 jumping.
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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 you should jump your stick over the ball, while stepping about a foot past the ball with your right foot at the same time.
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| 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
PHASE 4 - After your stick is planted over the ball, you then pull your stick backwards and hit the ball in between our legs
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| 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 MinimiPHASE 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.
Serratus Anterior, Pectoralis minor, Subclavious, Trapezius lower fibers
Left Shoulder Girdle
Adduction
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| RECOVERY |
SHOULDER GIRDLE
Right Shoulder Girdle
Depression, AbductionSerratus Anterior, Pectoralis minor, Subclavious, Trapezius lower fibers
Left Shoulder Girdle
Adduction
Rhomboid, Trapezius middle and lower fibers
SHOULDER JOINT
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.
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.
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