The Characteristics of High Velocity Lacrosse Shot Makers

Part Five: Summary

 By Jim Fanara, CSCS

 Elite high velocity shot makers take full advantage of momentum and impulse during the shot making kinematic sequence.   The faster the forward momentum and the quicker it can be stopped, the greater the force transfer into the shot.  High velocity shot makers can quickly decelerate forward momentum on a stabilized lead leg. This is the first step in turning forward momentum into rotational velocity.

 The lower body creates an anchor upon which the upper body can “wind up” the shot.  A stiffened core stabilizes the center-of-mass to efficiently transfer ground reaction forces from the hip complex into the arms.  Lower velocity shot makers fail to stabilize their lead leg and have less control their COM. 

 Elite shot makers create separation between their torso and hip complexes during the shot and effectively brace from the core out. The separation of the upper and lower body engages the stretch reflex within the core muscle complex as the torso “winds up’ against the anchoring effect of the decelerated hips. The stretch reflex is like stretching a rubber band and letting go to create a snapping action. Engaging the stretch reflex within the core complex utilizes stored elastic energy thereby enhancing power production.

 To capitalize on the power created by the stretch reflex, each body part lags behind the next as the shot sequence unwinds.

 During each step of the lagged sequencing of shot mechanics, one body segment creates an anchor for the next in the sequence. The stiffening effect provides an anchor for the extremely rapid acceleration then deceleration of the torso transferring all the energy to the arms and stick. With the torso quickly stopped and locked down on the stable lower body the shot sequence unwinds the torso, then shoulders, then arms and then stick, culminating in the “cracking the whip” effect.

 Power is lost if two segment rotate together. For example, if the arms don’t lag behind the shoulders, connective tissue does not “wind up” and energy is leaked so power is diminished.

 Lower velocity shot makers lack hip/torso separation while shooting.

 Running Speed

Given the kinematic sequencing of high velocity shots, it is clear that running speed is a factor in high velocity shot making.  The greater the forward momentum, the greater the ground reaction force that can be sent into the hip complex and converted to rotational speed.

The Characteristics of High Velocity Lacrosse Shot Makers

Part Four: Sequencing Hip, Core, Shoulders and Arms Separation

 By Jim Fanara, CSCS

 Once the lead leg is stabilized, the core must resist rotation in order to lag behind the hips during the shot sequence. In order to fully utilize the rotational force developed in the lower body, the athlete must not only have developed a capacity to decelerate and brace the core but also needs to build the capacity to separate the hip complex from the torso.

 As the foot comes into contact with the ground, the pelvis reaches maximum speed.  To transfer ground reaction force to the torso, the pelvis decelerates quickly to create an anchor for the torso to unwind the shot.  The anchoring effect of the decelerated pelvis enables a high velocity shot maker’s torso to reach twice the rotational velocity achieved by the pelvis.  But this doubling of velocity can only be reached if the athlete’s torso lags behind as the pelvis accelerates and then stops its rotation. 

 The separation of the upper and lower body engages the stretch reflex within the core muscle complex, as the torso “winds up’ against the anchoring effect of the decelerated hips. The stretch reflex is like stretching a rubber band and letting go to create a snapping action. Engaging the stretch reflex within the core complex utilizes stored elastic energy thereby enhancing power production.

 To transfer the energy intact to the arms and subsequently the stick, the athlete must have the capacity to create stiffness in the core complex.  Another way to view core stiffness is the capacity to resist rotation.  This “stiffness” or bracing effect stops the extremely rapid acceleration of the torso, transferring all the energy to the shoulders arms and stick. With the torso quickly stopped and locked down on the stable lower body the shot sequence culminates in the “cracking the whip” effect.

 The core’s capacity to resist rotation is essential to transfer energy from the hips to the arms. Lower velocity shot makers lack the capacity to stiffen the core and separate the hips from the torso.

 Part Five: Summary

The Characteristics of High Velocity Lacrosse Shot Makers

Part Three: Center-of-Mass Deceleration

 By Jim Fanara, CSCS

 The first step in creating a high velocity shot is abruptly stopping and stabilizing the lead leg. Once the lead leg is firmly planted, the hips and torso need to quickly stabilize to prepare to deliver energy into the stick.

 Rapidly Decelerate the Center-of-Mass

 Failure to effectively stabilize the lead leg also impacts the athlete’s ability to control the center-of-mass, the second critical component of high velocity shot making. Key to transferring high ground reaction force into rotational speed is the capacity to rapidly decelerate the center-of -mass.  This means the athlete must be able to stop the forward momentum of the torso quickly on a stable lead leg.

 Rocking the torso forward or turning the torso with hip rotation as the athlete stops leaks energy. The inability to maintain a pre-shot coiled position on the stable, anchored lower body reduces power development

 Part Four: Sequencing Hip, Core, Shoulders and Arms Separation

The Characteristics of High Velocity Lacrosse Shot Makers

Part Two: The Lead Leg

By Jim Fanara, CSCS

Impulse drives shot velocity. The laws of Physics tell us that to create a strong impulse the time to slow down an object’s forward momentum must be short.  Elite lacrosse athletes maximize impulse to create high velocity shots by reducing the time it takes to stop forward momentum.

 Stopping forward momentum starts with the lead leg.

High velocity shots are created by efficiently changing forward linear momentum into rotational speed.  As the lead leg presses into the ground, energy rebounds from the ground thru the foot, ankle, knee and into the hips to create torque (rotational speed) at the pelvis. This rebounding energy must be conserved.  That means no “energy leaks”.

Elite shot makers contact the ground at the optimal lead leg knee angle and keep that angle throughout the shot. There is no “give” in the lead leg.  Lower level lacrosse athletes display a high degree of knee angle variation throughout the shot.  Their lead leg is “soft” upon ground contact with more “give” in the knee position. This “soft” knee leaks energy from the shot sequence thereby slowing shot velocity.

The first step to creating a high velocity shot is the capacity to abruptly stop and stabilize the lead leg. Without this critical biomechanical component, maximizing shot velocity can’t happen, regardless of the other strength and speed components an athlete displays.

Part Three: Center-of-Mass Deceleration

The Characteristics of High Velocity Lacrosse Shot Makers

Part One: It’s Impulse!

By Jim Fanara, CSCS

 The force that creates a high velocity lacrosse shot is the same force that sends a passenger flying forward as a car hits a wall. In physics terms, it’s called Impulse.

 Impulse is what changes an object’s Momentum. Impulse is the product of Force and the Time during which a force acts on the object. Momentum is Mass times Velocity. A 20 car passenger train going 55MPH has more Momentum than an SUV going the same speed. But if the SUV hits a wall then its Impulse is stronger than that of the freight train gradually stopping over 2 miles. Just ask the passengers!

 Why the quick physics lesson? Because Impulse and Momentum create shot velocity.

 The Impulse equation tells us that something quickly stopped has a greater impulse than something gradually stopped. The greater the impulse the more force is transferred. Even a very fast moving very small car that suddenly stops would send a passenger violently into the windshield without the restraint of a safety belt. It’s the same with a lacrosse player and the ball.

 If you have two players of equal size and strength, running at the same speed and possessing the same shot mechanics, the player who can decelerate the fastest will have a stronger impulse and the higher shot velocity. Therefore, even a fast runner with solid shot sequencing mechanics will “leak” shot velocity without a quick halt to forward momentum. 

 Studies indicate that elite lacrosse athletes get the most advantage from impulse to create rotational velocity. Rotational velocity powers a lacrosse shot.

 How do high velocity shot makers use impulse to convert forward momentum into rotational velocity?

 Elite shot makers display five key characteristics when shooting.  They can:

1.  Rapidly Decelerate and Stabilize the Lead Leg

2. Rapidly Decelerate The Center-of-Mass

3. Create Separation Between the Hips and Torso

4. Effectively Resist Rotational Forces using a Stable Lower Body and Core Bracing.

5. Unwind the Shot Using Stored Energy of the Lagged Deceleration Sequencing:  First Hips, then Torso, then Shoulders, then Arms and Finally The Stick.

Combining these five components of shot making enables the athlete to quickly decelerate by firmly planting the lead leg while maintaining upper and lower body control.  Then a coiled torso winds up on a stable anchored hip. Unleashed power travels thru the torso, then shoulders, then arms, and then the stick unwinding in sequence to whip the ball toward the target.

 Part Two: The Lead Leg

What Should a Strength & Conditioning Program do for an Adolescent Athlete?

By Jim Fanara, CSCS

The first principle of performance training for young athletes should be, “Does this exercise increase or decrease non-contact injury risk in their sport or during training?”  Shortsighted training and coaching that raises non-contact injury risk can impact any athlete’s quality of life well after their playing days are over.

To help reduce non-contact injury risk, training programs for adolescent athletes should work toward reversing the damage caused by participating in sports, of training with misguided programs, making poor lifestyle choices and adapting to daily movement compromises.

Non-contact injuries are not only problems such as hamstring and ACL tears.  Accumulated trauma caused by repeating sports motions with poor movement quality or years of playing a “one-side” dominant sport can cause non-contact injuries.  So can misguided training. Lifting weights with improper technique, pushing weight training loads and volume beyond an athlete’s capacity and engaging in Olympic lift variations without informed coaching, are all examples of how training can cause non-contact injuries.

Sports, especially those with “one side” dominant movements like pitching, tennis or golf, create muscle imbalances that raise injury risk. Specializing in a “one-side” dominant sport at a young age is especially hard on joints since repetitions start adding up early in life. Check out high school baseball and MLB pitching injury statistics if you have any doubts.

It’s not just “one-side” dominant specialization that impacts development. Sport specialization at a young age can cause problems. A high school athlete who has only played offensive line, just swam competitively or only played soccer goalie since 6th grade is not engaging in the full range of movements offered by playing multiple sports. Without involvement in movement practices such as martial arts or dance, early specialization effects movement quality, raises injury risk and hinders athletic development. 

Unfortunately, there is no longer much participation in unstructured sports for the average suburban child to offset the impact of a single sport approach. Unstructured sports with friends, like sandlot baseball, “two hand touch” football and school yard basketball, helps develop movement capacity and skills. No parents, trainers or coaches required!   

Performance training programs that only focus on improving specific muscular components thought to contribute to sports movements further contribute to muscular imbalances. Such as the high school lineman whose program focuses on achieving heavier squats, bench presses and poorly executed Olympic lift variations.

Strength programs that offer more exercise variety but keep the sole focus on lifting more weight in lieu of working on proper movement patterns and lifting technique are no better.  Does adding 25 lbs. to a 350lb squat really help the athleticism or reduce non-contact injury risk of a high school football player?

Sport practice is not movement practice. Hitting a tennis ball or playing baseball 2 hours a day, while being inactive for the rest of the day, does not improve overall movement quality. If movement patterns are poor, practice doesn’t make perfect it makes permanent.

An athlete’s training program that disregards poor posture and movement patterns caused by lifestyle choices and daily movement compromises is shortsighted. Relatively inactive lifestyles, too much sitting, poor breathing patterns, poor footwear choices and inconsistent sleep are examples of compromises that impact movement quality.

Training should work to improve and maintain the fundamental components of quality human movement patterns and reverse the damage caused by sports and misguided training programs. Training is not only about tomorrow’s performance. Most kids only play for a few years, taking the long term view toward a healthy future is the correct approach.

Pitching Injury Series Part One: Pitch Count, It’s Not Just for the Pro’s

By Jim Fanara, CSCS

 If you had a fifty-fifty chance of experiencing joint pain at some point by participating in your favorite recreational activity, would you continue?  What if I told you that continuing the activity on a regular basis for more than eight months per year would make you five times as likely to need surgery to repair that painful joint?

Maybe you’d still take the risk; but would you let your son face the same odds? These are the odds facing youth baseball league pitchers.  Studies published by the American Sports Medicine Institute and the American Journal of Sports Medicine linked pitching related injuries to both volume and fatigue. One study found that youth or high school pitchers who pitch competitively for more than eight months per year are five times as likely to have Tommy John surgery.  Also, youth or high-school pitchers who threw more than 100 innings in a calendar year were over three times as likely to require elbow surgery as those who threw fewer than 100 innings.

A study comparing two groups of adolescent pitchers found that players who regularly pitched with a tired arm were 36 times more likely to have had elbow or shoulder surgery. The study states that “The factors with the strongest associations with injury were overuse and fatigue.”  The study also indicated that players in the injured group “…pitched in more showcases, pitched with higher velocity, and pitched more often with arm pain and fatigue.”

Parents and coaches need to not only monitor the volume of pitches thrown by their young athletes but also look for signs of fatigue. Players should also be regularly questioned about the existence of any shoulder or elbow pain. Players need to take joint pain seriously and refrain from lying about symptoms just to stay on the field.

Teaching proper throwing mechanics is essential to maintaining healthy shoulders and elbows.  Sound pitching mechanics, adequate rest and an appropriate conditioning program can reduce the likelihood of shoulder and elbow problems. At a minimum, conditioning programs for pitchers should address scapula and thoracic spine function along with the shoulder and elbow.

Part Two: Youth Pitching Injuries on the Rise

Why Don’t More Lessons Ever Improve My Golf Swing?

By Jim Fanara, CSCS

 Are hours of lessons, practice and exercise still not producing improvements in your swing? Lack of progress may be the result of muscular imbalances that impact mobility and make correctly striking a golf ball difficult or even impossible.

 You can start assessing your mobility yourself.  Can you swing correctly without pain? Can you physically move into the technically correct positions of a golf swing? Of course, pain is a sign that something is wrong but so is the inability to move the way it’s required to correctly swing a golf club. 

 Injury can cause compensations that develop mobility issues. But you don’t need an injury to have restricted mobility. Muscular imbalances limit range of motion and can be caused by habitually repeating faulty movement patterns. Just as muscles adapt to exercise, the neuromuscular system adapts to all movement. Habitually flawed movement creates compensations that distort how muscles move joints.

 Muscle imbalance is a complex issue but we can improve understanding with a couple of simplified examples to show what’s happening. Too much bench pressing can shorten the muscles in the front of your shoulder and chest. These powerful and shortened muscles in the front stretch opposing muscle in the back. Stretched muscles become weakened and have trouble resisting the pull from the muscles in the front. As a result, you get that “rolled forward” shoulder posture.

 But sitting at your computer all day can put your shoulders in the same posture as the guy who only bench presses.  Any habitually faulty movement will do. Hunching over your desk at work all day draws the shoulders to the midline; stiffening and shortening the muscles of your front shoulder and chest.  They get “locked “short.  The muscles stabilizing your back become stretched and weakened or “locked” long.  What happens?  The same thing, you get that hunched over, forward rolled shoulder posture. This imbalance has a name - Upper Cross Syndrome. 

 How does an imbalance like UCS impact swing mechanics?  Try to get your driver all the way back in your backswing while keeping your shoulders rolled forward. You can’t do it.   Your physical capacity to properly rotate will be impaired leading to a variety of swing flaws and compromising power production. But more importantly, dysfunctions like UCS can cause injury.

 Practicing with the poor technique caused by muscle imbalances “locks in” the motor pattern causing the poor technique. Practice makes permanent.  Now, the “locked-in” pattern makes it next to impossible for you to achieve technically correct positions no matter how many more lessons you take or buckets of balls you go thru.

 Muscular imbalances can occur around any joints not just the shoulders. So, to improve your swing, rather than another lesson and more practice, you may need to first try to reduce any muscular imbalances that are impacting swing mechanics. Obtaining a movement pattern screen from a qualified clinician or strength coach can help you learn why you can’t get the swing improvements you are looking for.

Pitching Injury Series: Youth Pitching Injuries on the Rise

By Jim Fanara, CSCS

If you are a parent of a baseball player or even just a baseball fan, it’s hard to miss the number of shoulder and elbow injuries that shut down pitchers.  While championships are won and lost based on pitchers’ availability, parents have more personal concerns.

 Youth pitching injuries have been on the rise for two decades. Dr. James Andrews, the renowned orthopedic surgeon, has seen surgeries to high school age pitchers rise from almost none in the early 1990’s to 18% of the surgeries he performed by 1999. By 2003, the number rose to 26% and remained between 20% and 30% thru the decade.

 We know youth injuries have risen and MLB statistics also indicate a rising trend in professional pitching injuries. So is there a connection between youth and MLB pitching injuries? Dr. Andrew’s experience indicates that there may be a link.

 The experience of Dr. Andrew’s indicates that a major contributor to Tommy John surgeries for pitchers in their 20’s is previous injury. He has found that it is common to see areas of calcification on the elbow ligaments of older pitchers undergoing elbow surgery.  This calcification points to damage caused by previous trauma at young ages. As pitchers get bigger and stronger, the compromised tissue eventually ruptures.       

 Unfortunately, pitching is not good for you and studies indicate that pitching volume is a primary cause of shoulder and elbow injuries. The younger you start pitching and the longer you last in the game it seems the more chance you have of ending up hurt.

 However, there are ways to reduce injury risk. Monitoring and limiting pitching volume of youth pitchers is a good place to start.

Pitching Injury Series Part Three:  Pitching Volume Causes Injury

Pitching Injury Series Part Three: Pitching Volume Causes Injury

By Jim Fanara, CSCS

Pitchers at every age group are getting hurt more often.  The reasons for pitching injuries are well known. Years of research and clinical observations have demonstrated the link between pitching injuries and several key risk factors.  The most important of these risk factors is pitching volume.

 Numerous studies have shown that injured players pitch more months, games, innings and pitches per year.  Multiple studies come to similar conclusions:

• Pitch more than 100 innings per year there is a3 times greater chance of injures (Fleisig AJSM’11
• Pitch more than 8 months per year there is a 5 times greater chance of injuries (Olsen AJSM ’06)
• Average more than 80 pitches per game there is a 4    times greater chance of injuries (Olsen AJSM ’06)

Pitching in showcases and travel leagues significantly correlates to increased injuries. (Olsen AJSM ’06; Register, Mahlick; Athletic Training ’12)

Pitchers that also catch have a 2.7 times greater chance of injuries. (Fleisig AJSM ’11)

Major league coaches and trainers understand that the number one injury risk to a pitcher is too much volume.  That’s why pitch counts and limiting innings pitched has become such an important part of managing a pitching staff.

Youth and high school baseball league administrators have also realized that limiting pitching volume is important.  Youth leagues now provide coaches with rules regarding pitching volume.  Yet, injury rates are still high.

Pitch counts rules are great. However, the rules need to be followed by coaches. In a study published by Sports Health (Fazalare, Sports Health ’12):

• 27% of coaches admitted to not following rules
• 19% of coaches admitted pitching a child with a sore or fatigued arm.

Even if every coach followed pitch counts rules, playing in overlapping leagues and showcases adds volume. A particular coach may not be aware of all the innings that a player has logged.  Also, every throw adds volume. That means that activities such as bullpen, warm-up throws and long toss programs all count towards accumulated volume. 

Why is limiting pitching volume such an important factor in reducing injury risk? Pitching is not good for your arm and shoulder in the best of circumstances. Fatigue only makes things worse.

Fatigue alters neuromuscular control. Altering neuromuscular control changes the way the shoulder and elbow move thereby inhibiting normal joint mechanics. Given the high velocity and force achieved when pitching, maintaining proper joint mechanics is essential to reducing injury risk.

Take pitch counts and volume guidelines seriously.  Limit overlapping leagues and showcases. Don’t pitch and catch.