Lacrosse has quickly become one of the fastest-growing sports in America. Unfortunately, increased participation brings an increase in injuries among female athletes – particularly among the sport’s rising stars.

Physical demands, rules, and required protective equipment all contribute to different injury rates for female lacrosse players than for men’s lacrosse.

Studies into helmet effectiveness, rule changes, and education programs for coaches may help reduce concussion risks for female athletes.

Kinematics of the Lacrosse Overhead Shot

Lacrosse players can utilize various shot types on goal, including overhead, three-quarters, sidearm, and underhand shots.

While most youth and high school lacrosse coaches and players primarily employ overhead shots during practice and games, little research has been conducted into its mechanics and potential risk factors for injuries.

At the present study, 12 high school and college-age male participants were recruited for participation in an investigation to explore the kinematics of youth lacrosse players’ overhead lacrosse shots.

More specifically, we sought to measure changes in pelvis, trunk, and shoulder angular velocity during the shot cycle and changes in these variables as the shot progressed.

To do so, each participant executed at least three right-handed overhead shots in a lab environment using a portable force plate from Bertec Corp (Columbus, Ohio).

This force plate was positioned so that each participant’s stride foot landed on it to mark the start and end of each cycle shot cycle; its presence also served to mark the start and end points of each cycle shuffle pattern where participants would first move toward a cone before switching hands and performing an overhead chopping motion upon reaching it; following each shot was followed by another backward shuffle toward anchor to signify its follow-through phase of each shot cycle.

The results of this investigation revealed that pelvis and trunk angular velocities increased and decreased throughout a shot cycle, while shoulder rotational patterns mimicking those found during baseball pitching were observed – with anterior rotation occurring during both cocking and acceleration phases, with shoulder external rotation occurring anteriorly and posteriorly similar to what pitchers experience; however, maximum external rotation values did not reach similar values, suggesting the overhead shot differs in its kinematics from throwing movements.

Kinematic analysis of lacrosse shooting cycle demonstrated that trunk and shoulder movement play an essential role in power generation and transfer for effective ball targeting.

Due to the need for creating and transmitting large amounts of angular force through the torso, arm, and stick.

In order to optimize these movements, a functional strength training program must be established that targets muscles that facilitate these movements and enables optimal biomechanics and power expression in the shooting phase of the game.

Attaining this goal can best be accomplished through exercises like the Double-Arm Deadlift which engages not only rear deltoids and rhomboids mid-traps but also the entire rotator cuff complex.

This exercise provides an ideal example of a functional strength training exercise suitable for youth and high school lacrosse players looking to develop rotational strength.

Sidearm Shot

At the youth level, lacrosse players focus on developing different lacrosse shot types such as overhead and three-quarter shots.

Over time they develop sidearm and underhand shots as their skills advance; however, these more difficult shots may prove challenging due to the limited time available to raise their stick and arm after being free from an opponent.

Youth players should become familiar with lacrosse terminology such as cradling, riding, and fading.

Cradling refers to when players tuck the ball under their stick to protect it while running downfield; coaches don’t like when players cradle the ball so they encourage runners to run without holding onto the ball in their hands while doing so.

Another term to keep in mind is “Face Dodge”, which refers to an aggressive move used to avoid being tackled by pivoting away from them quickly – similar to how point guards do it in basketball. Face Dodges are extremely useful against man-down situations.

Shortie refers to any defensive midfielder using a shorter stick than their teammates on offense and defense.

A good shortie can be hard to defend as they use their body to push defenders away from the goal and get to the ball quickly; on the other hand, an offensive midfielder that uses too many short sticks will only become ball hogs over time and should never play for your team!

Behind-the-Back Shot

The Behind-the-Back Shot (sometimes known as Backdoor Cut) is an effective technique used by lacrosse players to open themselves up for shooting.

This move involves moving towards your defender before quickly cutting backward to create space between yourself and them – one of the fastest ways to open yourself up for a goal!

Backdoor Cuts can be dangerous for opposing defenses as it’s hard for them to anticipate them.

To effectively counter a Backdoor Shot, defensive players must communicate with one another and be ready to stop it at any moment; otherwise, attackers could easily score an easy goal.

Flow – Lacrosse players with good “flow” tend to move rapidly across the field and can quickly change direction quickly, often being described as “incredibly fast”.

Alligator Arms – Refers to a style of lacrosse player holding their sticks when passing or shooting, which requires much practice and can be highly effective but requires perfecting over time.

Gatorade – Gatorade has long been an essential sports drink in lacrosse, serving to replenish both players and coaches after long games or practice sessions. Rehydrating with Gatorade after taking part can be especially helpful to get back into competition fast.

Second Bar Syndrome – Lacrosse players frequently make the mistake of tilting their lacrosse helmet so high that it allows them to see through its second bar, leading them into risky playing positions which may result in injuries.

Split Dodge

There is nothing quite as eye-catching in lacrosse as flashy skill, and the Split Dodge is all about quick change of direction.

Plant your lead foot, explode laterally, and keep your stick protected as you dodge quickly – this move will confuse defenders while opening shooting lanes for you to shoot through.

Variations on this move include roll dodging (roll away from pressure while cradling the ball), “question mark dodging” (which involves quickly changing direction by faking one way and then quickly changing direction), backdoor cuts (sneak behind defensemen to receive passes near goal), and backdoor cuts (sneak behind defensemen to receive passes near goal).

Practice these moves to increase your scoring chances on game day.