It takes some practice to get the lacrosse ball swinging. This technique feels very natural to some people, while other players need a little more time to master it. The basic concept is to keep the ball in the pocket - or string of the club - while running, while leveraging centripetal force and an efficient way of holding the club. The technique varies according to the depth of the stringing; in general, the regulation for the men's league provides for a deeper pocket, while the one for women's tournaments requires a less capacious one.
Steps
Method 1 of 5: Adjusting the String
Step 1. Make sure the pocket is deep but not breaking the rules
When you put the lacrosse ball into the string, it shouldn't sink all the way down past the top plastic edge of the racquet. If this part is too large, you misuse an advantage that allows you to hold the ball with less difficulty and the club is not considered "legal". In some tournaments, the referee does not hesitate to penalize the player who uses an unregulated club; therefore get into the habit of checking your equipment before each game; if the pocket is too deep, you can adjust it by untying and pulling the strings.
- In men's tournaments it is advisable to check that the stringing is adequately deep. With the club perfectly horizontal and the ball in the string, the ball should not be visible beyond the edge of the racket; if the pocket is too tight, you can't control the swing, passes and throws.
- For matches between women's teams the rule is exactly the opposite. In this case, the use of deep rackets is prohibited and the ball must protrude from the top edge (wooden or plastic) when the club is held horizontally. This detail facilitates the task of the players who have to "steal" the ball from the opponents' clubs and requires a different swing technique.
Step 2. Adjust the pocket
Untie the knots that emerge from the club in the area where the club joins the racket; lightly pull the strings and tighten the knots again to make the stringing less deep.
- Ask for help from the coach and teammates.
- Be aware that several adjustments may be required until you feel a good feeling with the tool.
Method 2 of 5: Basic Oscillation
Step 1. Use your dominant hand to control the club
Place it on the stick just below the racket; during the game you have to move your hand up to catch the ball and lower it when you have to throw; the ideal position to swing is between these two extremes.
Step 2. Use your non-dominant hand to support the lower end of the stick
Don't over tighten the grip; you should be able to feel the weight of the ball in the string.
Always cover the end of the club with your hand, so that the opponent cannot hit it and knock the ball off the club. If you let the "tail" of the stick free, you give the other player the perfect opportunity to steal the ball
Step 3. Hold the club parallel to the body with the club near the pelvis and the racket near the ear
Tilt it about 45-60 ° with respect to the ground and make sure that the stringing area is about 30 cm from your face; the open part of the net should face forward.
Step 4. Use your dominant hand to rotate the club pocket towards you and then return it to its original position at a steady pace
Movement is a cross between a twist and an incomplete rotation of the wrist; rotate the club on itself with a flick of the wrist while bending the elbow at the same time. The centripetal force generated by this movement keeps the ball in the string.
Make an effort to keep the club as close to the body as possible so that the action is efficient; do not swing the racket uncontrollably or too wide. You must be aware of the stability of the movement, avoid that the string hangs freely so as not to offer the opposing defender the opportunity to steal the ball
Step 5. Practice while running
At some point you have to run with the ball in the racket to get closer to the opponent's goal, so it is essential to be able to keep the swing while moving, as well as when standing still. The fundamental aspect of running with the ball is to synchronize the rotation of the club with the natural cadence of the strides. For example, if you typically swing your racquet 7 times in 10 seconds but run at a pace of 10 strides in 10 seconds, you have a much harder time maintaining control of the ball. Since you have to run at different speeds during the game, you have to be able to adapt the frequency of the oscillations.
- During your workouts, make sure you always swing your cane as you run. If you go running around the block, consider bringing the club and a ball with you; continue like this until running with the club becomes as natural as running without.
- In the beginning, practice this motion while standing. As you improve, try to associate it with running, learn to change sides, swing the ball with one hand and perfect your shot to improve your skills.
Method 3 of 5: Switch sides
Step 1. Place your feet firmly on the ground with your legs wide apart and bend your knees slightly
Hold the club in your dominant hand almost vertically, so that the open side of the string is facing you; leave a few inches of space between the hand and the racket.
Step 2. Lower the club between the knees following a "V" trajectory and, with a smooth motion, bring the non-dominant hand on the stick over the dominant one
Return the club to the swing position on the non-dominant side, placing the opposite hand at the base of the club.
Step 3. Swing the ball to the non-dominant side
Use the same technique described above; It might seem a bit strange at first, but with practice it becomes a more natural gesture.
As you improve, it is very important to learn how to move the club from side to side. For example, if you are right-handed, you probably tend to keep the swing with your right hand close to the racket and your left on the end of the club. If a defender attacks you from the right, it is very useful to quickly change your hand; you can dodge to the left or avoid the defender by bringing your left hand close to the string and your right hand to the base of the club
Method 4 of 5: Use One Hand
Step 1. Place your body between the ball and the defender
This technique allows the attacker to move at maximum speed using his own body as a barrier to protect the ball; however, it extends the timing for passing or shooting, as you need to return your free hand to the stick to perform both fundamentals.
Step 2. Grab the club just below the racket
This should be almost perfectly parallel to the torso. Use your free hand to create space between you and the opponent; Extend your arm by pointing your hand to the ground as you run to prevent the defender from getting too close.
Step 3. Bring the arm holding the club back as you step forward with the corresponding leg
Keep your elbow bent and make sure the open portion of the string is constantly facing your chest.
Step 4. Bend your wrists to keep the ball in the net
This lateral movement usually generates the same type of force as the vertical one that is performed with two hands.
Method 5 of 5: Pass and Throw the Ball
Step 1. Turn the club vertically to catch the ball
Slide your dominant hand towards the racket; when the ball enters the pocket, pull the club lightly to avoid a bounce that would cause you to lose control of the ball.
Step 2. Begin swinging the tool as soon as you have caught the ball
Bring the club to a 45-60 ° angle with the ground, rotate it and swing it in a tight motion to hold the ball while you run or look for a partner to pass it to.
Train yourself to receive the passage; ask someone to throw the ball at you or do it yourself using a wall to bounce it off
Step 3. Rotate the club outward so that the open side of the racquet faces up for the purpose of throwing or shooting
Slide your upper hand towards the base of the stick until it is exactly on top of the other.
Step 4. Bring the club over your shoulder "out" of the swing position
Bring the stick forward with a whip motion respecting the direction you want to throw the ball. Remember to direct your gaze to where you want to send the ball; practice this motion while standing and later while running. Keep practicing until you develop some fluidity between the swing position and the throwing position.
Advice
- Learning the fundamentals of the sport can be a little frustrating, but don't give up; you should train 4 times a week for at least 20 minutes.
- Correct yourself while practicing. Make an effort to be aware of when you swing the club wide and always be aware of how you constantly swing the ball.
- Practice picking up the ball from the ground. Throw some on the ground, lock your elbows, and use the club as if it were a spoon to retrieve them. Remember to bend your knees a lot and bring the club almost parallel to the ground. When the ball is in the string, don't stop but push it and drop your back hand towards the end of the stick to hold the ball.
- This movement becomes natural after a while as you run, but you don't have to force it, otherwise you are more likely to lose the ball.
- Observe other experienced players and try to imitate their technique. In the beginning, exaggerate their movements to train in a general way on the fluidity of the sway; if you play in a team, pay attention to how your teammates and the coach swing the bat. If you are a beginner, don't be afraid to ask other sportsmen for advice; ask someone to observe you as you play and offer constructive criticism.
- If you need to swing the club wide, for example to dodge an opponent or to change the hand with which you grab the stick near the string, try to regain your balance as soon as possible.
- Maintain a soft grip on the stick and start running slowly with the ball in the string; the stick should sway slightly back and forth while running. Your goal is to simulate this movement by controlling the stick with your hands even when you are stationary.
- The players make the ball sway differently from the players, because they use a club with a smaller pocket; generally, they involve the shoulders more and tend to move the club from one side of the head to the other.
