According to Tony Tullock, strength and conditioning coach of the Albany Great Danes, winners of the American East Conference Championship in four of the last five seasons, many lacrosse athletes develop knots and trigger points in and around their shoulders because of repetitive motion. Here, Tullock passes along his dos and don’ts for a drill that keeps your shoulder muscles loose and ready to play.

Do

• Lie on back, with tennis ball placed underneath you
• Roll tennis ball along shoulders until you find tender spot
• Stop on sore spot, holding position for 30 seconds
• Repeat each day until pain has diminished
• Perform every day, year-round, to work out all knots

Don’t

• Stay on knot longer than 30 seconds
• Tense up when you find a knot; relax and breath
• Perform more than 1 rep
• Keep performing exercise if you continue feeling pain after four days; seek medical attention