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Lacrosse Ball Technique

 

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Upper Leg/Hips


Strength Videos

Please read content below before playing the videos.

The video above contains the following movements, make sure to adhere to the appropriate reps and sets and only increase resistance if the prior resistance (if not body-weight) can be done for all reps and sets with no difficulty. The order of increased resistance is listed after the rep scheme for each exercise:

  • Squats x10-15 x3 (Bodyweight, Loaded Backpack)
  • Band Row x10-15 x3 (Standing Split Stance, Kneeling Split Stance, In-Line Kneeling Split Stance)
  • Dying Bug x10-20 x3 each side 
  • Deadlift x10-15 x3 (PVC on back, PVC in front, Single DB/Loaded Backpack)
  • Pushup x10-15 x3 (High Table, High Chair, Low Chair, Floor) 
  • Front Plank x30-60s x3 (if 60s is easy, elevate your feet) 
  • Backward Lunges x10-15 x3 each side (Bodyweight, Dumbbell, Loaded Backpack)
  • Overhead Press x10-15 x3 (Dumbbell/Loaded Backpack, Heavier Dumbbell or Loaded Backpack)
  • Paloff Press x10 x3 each side (Can substitute side planks if you have no band x30s x3 each side)
  • Hip Bridges x15 x3 
  • Bird Dog x10 x3 each side
  • Clam Shells x10 x3 each side

Core Workout

Level 1 Core Workout

Level 2 Core Workout

Level 3 Core Workout


Static Stretches

Ankle Mobility

00:10 - Soleus on Wall
00:28 - Soleus Standing
00:44 - Soleus on Step
01:01 - Gastroc on Wall
01:18 - Gastroc on Step
01:34 - Double Gastroc on Step
01:50 - Double Gastroc on Step w/Hinge
02:50 - Supine Partner Gastroc

 

Shoulder Mobility

00:10 - Band Lat
00:35 - Swiss Ball Lat
00:50 - Bench Lat
01:04 - Band Scap
01:18 - Dowel Scap
01:33 - Doorway Scap
01:46 - Self Scap Hold
01:56 - Trap Head Tilt
02:10 - Triceps Hold
02:22 - Ext. Rot. Biceps Hold
02:39 - Pec Wall Stretch
02:53 - Band Pec
03:11 - Shoulder Internal Rotation

 

Abductor and Glute Mobility

00:10 - Lateral Adductor Lunge
00:25 - Double Split Adductor
00:40 - Box Adductor
00:57 - 1/2 Kneeling Lateral Adductor Lean
01:10 - Supine Glute Knee Pull
01:30 - Seated Glute Knee Hug
01:41 - Supine Arm Shoot & Glute Pull
01:57 - Bench Glute Pigeon
02:15 - Glute Pigeon

 

Quadricep & Hip Flexor Mobility

00:10 - Standing Quad
00:23 - Half Kneeling Quad
00:40 - Staggered Stance Hip Flexor
00:55 - Forward Lunge Hip Flexor
01:10 - Foot on Box Hip Flexor
01:25 - 1/2 Kneeling Hip Flexor
01:40 - 1/2 Kneeling Foot on Wall

 

QL & Thoracic Mobility

00:12 - Wall QL
00:32 - Lying Thoracic Rotation
01:00 - Lateral Chain (Lat/QL)
01:24 - Supine Bretzel

 

Hamstring Mobility

00:10 - Supine Partner Hamstring
00:30 - Supine Partner PNF Hamstring
01:08 - Standing Box Hamstring
01:21 - Single Hamstring Hip Hinge
01:34 - 1/2 Kneeling Hip Hinge
01:47 - Supine 90/90 Hamstring
02:05 - Supine Band Hamstring
02:22 - Leg Lowering
02:45 - Hip Hinge Standing
02:55 - Double Hamstring