Jay's New Workout

Rip G’s

It is what every athlete on the offensive side of the ball wants to do in the sport of lacrosse.   Translation, score a goal. Offensive players are always looking for a way to improve shot velocity. Along with strengthening the muscles of the lower body and the midsection, improving stabilization of the shoulder will allow for greater shot velocity.  Shoulder stabilization is just as important for a lacrosse player as it is for a baseball pitcher (or any other throwing/striking athlete). Here are some exercises to add to your routine.

 

I-Y-T:

 Lay face down on a flat bench at a 45-degree angle.  Holding a weight (keep it light 3 – 8 pounds) with your thumbs extended, let your arms hang at each side of the bench.   Keeping your arms straight, raise them in front of you so your thumb is pointed toward the ceiling.   You will resemble an “I”, hold the position for a 2 second count.   Get a good squeeze of the muscles between the shoulder blades.  Return the dumbbells to the starting position and repeat the motion.

 

From the same position raise your arms at a 45-degree angle, forming a “Y”.  Lastly raise your arms out to the side, forming a “T”.

Sets:  2 sets for I, Y and T

Reps:  12 – 15

 

Scap Push-Up / External Rotation:

Start in a plank position.  Lower your body toward the ground (from this position your shoulders will move closer to your hands).  Squeeze your shoulder blades together.  Push yourself away from the ground and allow for a stretch of the muscles at the top of the movement.  Repeat this motion 12 – 15 times.

 

Immediately following the push-ups, stand up and perform the following motion.  Let you arms hang below your waist and rotate each one so your thumbs point toward your midsection.  Begin to raise your arms in front of you.  Simultaneously, rotate your arm so your thumbs begin to point up toward the ceiling.  Continue to raise your arms until they are above your head.  It will resemble the “Y” position mentioned in I-Y-T’s.  Keep your head in a neutral position throughout the movement; avoid pushing your head forward.

 

Scap Push-Up:  12-15 reps

External Rotation:  25 reps

Sets:  2

 

Crazy Driver:

Hold a plate or bumper plate at 9 and 3 o’clock.  Keeping your arms straight, hold the plate in front of you (chest height).   Turn the plate side to side (like a steering wheel) while keeping good posture (stand up straight, shoulders back).  Continue to turn the plate back and forth.

 

Duration:  30 seconds

Sets:  2