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Lateral bound into rotational shot-put throw

This is an excerpt from Strength Training for Lacrosse by NSCA -National Strength & Conditioning Association,Joel Raether & Matt Nein.

By JL Holdsworth and Edward R. Smith, Jr.

Primary Muscles Trained

Gluteus medius, gluteus maximus, external and internal obliques, quadratus lumborum, pectoralis major, gastrocnemius, tibialis posterior, peroneals

Beginning Position

• Stand holding a medicine ball at chest level with the forearms parallel with the floor.
• Flex the hips and knees, load the ankles, and hinge slightly to load the hips (a).

Movement Phases

1. Explosively push laterally with the outside leg (b).
2. Immediately upon landing on the opposite leg (c), explosively push back laterally to the beginning position (d).
3. Upon landing with the initiating leg (e), immediately drive laterally in the opposite direction.
4. As the lateral-bounding leg is extending, externally rotate the hip to initiate a rotational throwing motion through the body.
5. As the hips rotate, transfer that power through the trunk and into an explosive shot-put–style throw with the medicine ball (f).
6. Retrieve the ball to get set for the next repetition.

Breathing Guidelines

Inhale before the initial bound. Exhale as the shot-put throw is being completed. For higher-repetition bounding drills, several breaths may be needed.

Exercise Modifications and Variations

The addition of a band around the waist, pulling against or accelerating the lateral bounding, adds difficulty to the drill. Lines on the floor can be used to give athletes a target to bound over. A slant board can be added on one side to increase the foot and ankle complexity. The number of bounds can be changed before the throw. Randomizing when the bound throw will occur can be done by adding a reactionary signal.

Coaching Tip

Cue the athlete to cover as much floor as possible while maintaining control when bounding. The athlete must land with the hip, leg, and ankle loaded to be able to immediately accelerate back in the opposite direction. Ensure the athlete does not use both arms, or worse yet, a baseball-throwing motion to throw the ball. This is an advanced drill that must be done explosively; it cannot be done slowly.

More Excerpts From Strength Training for Lacrosse

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