The lacrosse shot it an essential skill for each offensive player. The purpose of
this movement is to accelerate the ball as fast as possible while maintaining accuracy to
place the ball into the goal. The lacrosse shot may be broken down into the following
phases: approach, crank-back, stick acceleration, stick deceleration, follow through, and
recovery (See Table 1). Each of the mentioned phases has a beginning of the phase and
an ending of the phase. The lacrosse shot may be performed overhand, underhand, or side
arm, thus all shots may not fit into or encompass all of the phases listed. Events in which
players are shooting with a long stick as opposed to the typical short stick an offensive
player carries will also alter the typical movement pattern.
Approach. --- The approach phase of the lacrosse shot initiates with the player
taking several steps towards the goal with the intent to shot (See Figure 6A). These steps
are typically of high velocity and include stepping styles such as stepping forward,
sideways, backwards, cross-over, or hopping. The approach phase concludes when the
player decreases lower extremity velocity and the “drive leg” is planted into the ground.
The drive leg is the lower extremity that performs forceful hip extension, knee extension,
and ankle plantarflexion during the lacrosse shot to exert force upward through a rigid
level and push the player forward. The “lead leg” to be referenced later, is the other lower
extremity which is the leg planted in front of the player during the lacrosse shot. When
performing a right handed lacrosse shot the drive leg is the right leg and the lead leg is
the left leg; vice versa for a left handed lacrosse shot.
Crank back. --- The crank back phase, also called the wind-up or cocking phase,
consists of preparatory movements for the angular motion seen in the stick acceleration
phase. The crank back phase begins with the drive leg planting into the ground (See
Figure 6B). The crank back phase ends when the top arm, arm in between the bottom arm
and the head of the stick, attains maximum elbow flexion. During a right handed shot the
right arm is the top arm, while a left handed shot establishes the left arm as being the top
arm. The crank phase is subdivided into phase A and phase B.
Phase A deal with placement of the lower extremities, known as a drive step, in
preparation for stick acceleration. This phase of the crank back begins when the drive leg
contacts and is planted into the ground. Phase A ends when the foot of the lead leg
contacts the ground.
Phase B deals with placement of the upper extremities into a wind up position in
preparation for stick acceleration. The phase begins when the foot of the lead leg contacts
the ground. The phase ends when maximum flexion is demonstrated at the elbow of the
top arm. Placement of the stick is of upmost importance during this phase. Proper
placement is necessary for increased shot velocity and accuracy. Peak elbow flexion
velocity has also been hypothesized to elicit a stretch-shortening reflex and increase
elbow extension velocity during the stick acceleration phase.
Stick Acceleration. --- Stick acceleration phase is an extremely short and
dynamic phase. The phase begins when the elbow of the top arm reaches maximum
flexion (See Figure 6C). From this point of maximal flexion, rapid extension of the elbow
and forward propulsion of the stick occur. The trunk swiftly transitions from a backward
rotation and extension position to a forward rotation and flexion position based on the
stick handling side. The rapid change of position propels the head of the stick in the direction of the goal and releases the ball from the pocket of the crosse. The stick
acceleration phase concludes with the release of the ball.
Stick deceleration. --- The stick deceleration phase of the lacrosse shot begins once the
ball is released from the pocket of the crosse (See Figure 6D). This phase will vary based
on the shot technique performed, player skill level, stick type, and the general
acceleration arc of the head of the stick. During this phase shoulder musculature for
stability and elbow flexor eccentric strength for deceleration of the extending elbow are
tested. The phase ends when the elbow of the top arm reaches maximum extension.
Follow-through. --- The follow-through motion represents an essential phase of
movement to dissipate forces produced from the previous phases of the lacrosse shot and
to prevent injuries. The phase begins when the top arm reaches maximal elbow extension
(See Figure 6E). As the body continues to attempt to decelerate the upper extremity, the
trunk begins to rotate. This phase is comparable to the follow-through phase seen in a
baseball swing. The phase is ends with the completion of trunk rotation.
Recovery. --- Recovery phase is considered a transitional phase. The phase begins with
the termination of trunk rotation. Movements during this phase vary based on the next
task the player needs to perform. There is no specific movement which concludes this
phase. Players will often perform a lacrosse pass or checking maneuver while running
down field rather than immediately beginning another lacrosse shot.
Figure 6. Lacrosse Shot Sequence. A, Approach Phase. B, Crank Back Phase. C, Stick Acceleration Phase.
D, Stick Deceleration Phase. E, Follow-Through Phase
