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