Delivering crushing checks, serving up pinpoint passes and firing accurate shots are all integral parts of lacrosse, and they all involve the shoulder.
Duke University strength and conditioning coordinator Randall Dorvin makes sure his athletes are ready for the shoulder stress put on them during lacrosse games.
“We really focus on training the weakest point of the shoulder, which is the medial deltoid,” Dorvin says. “We have a tendency in the strength and conditioning department to pay lip service to the shoulder, and then allow our athletes to do it in such a way where they’re interior dominant, and we try to avoid that.”
Last season the Blue Devils were very efficient in knocking down opponents and racking up goals, as they advanced to the NCAA tournament semifinal. One reason for their success was the Dumbbell Lateral Shoulder Raise, as prescribed by Dorvin, which they performed throughout the off-season.
Dumbbell Lateral Shoulder Raise
• Assume athletic stance holding dumbbells at sides with slightly bent arms
• Raise dumbbells to shoulders while maintaining a slight bend in arms
• Lower with control; repeat for specified reps
Coaching Points: Keep your thumb lower than your pinkie // Lead with your elbows and keep your thumbs down // Avoid rocking your body and using it for momentum // Movement should mimic pouring liquid from a pitcher