Using Your Hips for a More Powerful Shot...

Have you ever wondered why it is not always the biggest and strongest player who has the hardest lacrosse shot? Brute strength, while certainly helps in developing a hard shot, is not even in the top three categories you need to work to provide the most power for a speedy shot.

To produce a top quality shot with great velocity the first thing you want to work on is "getting your hips around" during your shot. Hip rotation provides the "whip" while shooting. Whip is the point where your hips are about a third of the way through their turn and your torso (upper body) is just starting to move through the shot. At this point the hips continue for the other two thirds of the turn and whips your torso around increasing the velocity of your hands and stick which produces a hard fast shot.

If you have played other sports you are familiar how the upper body and lower body are tied together to produce a more powerful motion.

...where do your feet go?...

Let's start from the beginning. If you can find a friend or fellow lacrosse player to throw with the process of learning how to move your feet will be easier.

Start with your feet shoulder width apart and pointed straight out in front of you. Have your friend stand to your left about twenty feet away to catch your practice throws. Without moving your feet, keep them pointed directly in front of you, try throwing to your friend. You will notice your hips binding and your left foot wanting to turn. Throw several practice tosses so you will remember this feeling.

Now try moving our left foot and pointing your toes in the direction your are throwing. You will notice that your hips will start to turn or release as your coach may call it. It is important that you feel the difference between your throws when you feet and straight and when you turn your left foot towards your target. Notice that it is a natural motion and comes easily. You will also recognize that the tightness in your hips is gone and your throws will also be more accurate.

...generating more velocity with your body...

Next add a step to your left foot while you are in the process of turning it. Do not over stride as if you were pitching a baseball. This will only cause you to loose balance and slow your hip rotation which will reduce your shot speed. You will notice that by adding the step (a short one) your hips will open up and rotate even more thus generating more velocity on your shot. You also want to keep your upper body balanced during the step. Initially you will want to lean to your left as you step and this will cause you to lose your balance. Staying balanced during your shot will increase your accuracy and ability to pass if a shot is not available.

As you work on your hip rotation you will notice your right foot has a tendency to want to slide/drag around to where it is just behind your left foot. This is natural and will allow you hips to open even further. So don't struggle against the right foot follow through but be careful not to exaggerate it to much as a baseball pitcher would. Once you have practiced your hip rotation for several sessions you will start to notice your shot having more velocity and accuracy. Remember to not start rotating your upper torso until you are a third of the way through your hip rotation. You are looking for the whip affect. Practice... practice... practice...

Coach

by  - Lin Coleson

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