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