Increase Lacrosse Shot Speed With 3 Med Ball Exercises | STACK

Increase Lacrosse Shot Speed With 3 Med Ball Exercises

October 7, 2013

Must See Lacrosse Videos

Every year at the Major League Lacrosse All-Star game, a select few players participate in the fastest shot contest. It's an incredible display of power, with shots reaching speeds up to 114 mph—a record set by Mike Sawyer in 2013.

It's no secret that the players who participate in this event train extensively on and off the field. Although each player's lacrosse workout may be unique, it's a sure bet they all perform some type of med ball throwing exercise.

Med Ball Throws simulate the motion of a lacrosse shot. However, the heavy ball adds resistance to the movement, which overloads the muscles and increases power. As you progress to throwing heavier med balls, you immediately notice you can shoot the lacrosse ball harder.

Below is a progression of med ball exercises from simple to advanced. Add these movements to your training twice per week and you'll be ripping through the net in no time.

Guidelines

  • The forearm of your throwing arm should be parallel to the ground.
  • Shift your weight to your rear leg before throwing.
  • Pull your throwing arm elbow behind you to create a stable "loaded scapula."
  • Push off your rear leg and attempt to cover as much ground as possible.
  • Throw the ball as hard as you can.
  • Perform no more than five reps per side.
  • Master each drill before progressing to the next.

Step-Back Med Ball Throw

Teaches you how to properly shift your weight backward before throwing.

FROM AROUND THE WEB

Hop-Back Med Ball Throw

Develops single-leg stability and slightly exaggerates your weight shift to further reinforce a rear-leg drive.

Leap-Back Med Ball Throw

Challenges your body control and improves your rear leg's ability to store energy and quickly drive into the ground to power your throws.

Josh Funk
- Josh Funk, DPT, CSCS, has a clinical doctorate in physical therapy, and is the founder and owner of Lax Factory. A former professional lacrosse player,...
Josh Funk
- Josh Funk, DPT, CSCS, has a clinical doctorate in physical therapy, and is the founder and owner of Lax Factory. A former professional lacrosse player,...
More Cool Stuff You'll Like

How the San Antonio Spurs Turned a Group of Castoffs into Stars

Improving your Hockey Shot on the Ice

Preparation Nation: DeMatha Stags

5 Things You Can Learn From Playing Pre-Season Basketball

4 Common Mistakes Made When Coaching Young Athletes

Tony Wroten's Lethal Crossover Leaves Defender in the Dust

These 3 Route-Running Drills Will Help You Get Open

Become a Better Point Guard With This Training Program

How QB Ryan Tannehill Beats the Blitz

Matt Kemp on His Way Back to MVP Form

Does Grunting Improve Your Sports Performance?

How Ryan Mathews Returned to Highlight Reel Status

Shooting Drills That Will Make You a Knock-Down Shooter

Why You Shouldn't Specialize in One Sport Too Soon

Fixing Your Basketball Shot: Corrective Drills

Top 3 Hockey Training Mistakes

4 Drills That'll Help You Become an Elite Running Back

Attack the Goal Like Paul Rabil

Catcher Technique, Part 9: What to Expect at a Baseball Showcase

Paul Rabil's Tips for Better Shooting Accuracy

Wide Receivers: Learn to Catch Every Jump Ball, Every Time

Three Benefits of Being a Young, Multi-Sport Athlete

This 13-Year-Old Girl Would Strike You Out

Andrew McCutchen Is Raking His Way to Consecutive MVP Honors

Use These 3 Principles to Improve Your Basketball Defense

Use These 3 Grips to Throw a Changeup They Can't Hit

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

The 4 Fundamentals of Hitting a Baseball

How to Recover After Getting Hit by a Pitch

Exercise of the Week: Roll Over Stomps to Floor

New App to Help Pitchers Avoid Tommy John Surgery

Develop an Unstoppable Crossover Dribble With Just 3 Drills

Success With Health: How Trevor Bauer Increased His Velocity

Build a Better Layup With These Basketball Speed Drills

Paul Rabil: Refining Perfection

3 Offensive Line Drills That'll Help You Keep Your QB Clean

10 Essential Point Guard Drills From Skylar Diggins

QB Skills and Drills: How to Master the Bubble Screen

Baseball Catcher Technique Part 8, Youth Catcher Drills

4 Tips to Become a Better Softball Pitcher

How to Improve Your Football Skills Mid-Season

How David Ortiz Maintains Peak Performance