To get the most out of your lacrosse shot, you need to rotate the right segments of your spine at the right time.
To shoot harder, you need to be able to rotate in your thoracic spine. Below are a quick test to check your rotation and some exercises you can add to your warm-up routine to loosen up your upper back before games.
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Seated Thoracic Spine Rotation Test
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- Sit upright with a ball or roller between your legs.
- Place a light bar or dowel rod across the front of your shoulders.
- Squeeze the ball and rotate your upper back as far as you can.
In a 2012 study, a group of healthy young adults averaged about 55 degrees of rotation. The average age of the subjects was 23. In my opinion, for rotational sport athletes, I recommend a 55 to 65 degrees of rotation.
These movements can be added to your on-field pre-game routine. Perform them before your dynamic warm-up. They can also be done before a training session in your weight room.
RELATED: The 13-Exercise Duke Lacrosse Dynamic Warm-Up
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- Lie on your side with your head on a glove/ball.
- Place your top leg on top of your bottom hand.
- With your top hand, grasp your bottom leg, pulling your leg in line with your body (if you can).
- Look the opposite way with your head and eyes, rotating through your upper back.
- Hold for 6-8 breaths; with each breath, try for more rotation.
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- Lie on your side with your top leg bent 90 degrees.
- Rotate your top arm and upper back around, following your hand with your eyes.
- Repeat for 6-8 reps.
Quadruped Extension Rotation
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- Place your arm behind your head, and rotate up, following your elbow with your eyes.
- When you reach a position of tension, hold for 2-3 breaths and relax.
- Repeat for 6-8 reps per side
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- Rotate your upper back by walking your hands as far as you can.
- Hold end range for 6-8 breaths.
- You can also perform 6-8 Push-Ups in the extended position.
- Hold for 6-8 breaths with your forearms on the ground.
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