For field players and goalies who throw, cradle, and take checks across a long lacrosse season. Pre-season work is arm care built from cross-body stretch, the kneeling external rotation series, scapular wall slides, A-shape pulls, and gentle external rotations, then the in-season phase keeps the shoulder durable with postural endurance work, overhead position holds, face pulls, single arm rows, and lat pulls. Off-season is where the shot gets faster, using serve and throw simulation, low to high diagonal power, power pull-downs, rotational power throws, and the high ATY combo.
Start the year with a shoulder that has room and a cuff that works. Cross-body stretch, the kneeling external rotation series, scapular wall slides, A-shape pulls, and gentle external rotations restore posterior range and rebuild rotator cuff strength before the throwing volume arrives. Arm care done in the weeks before the season is worth far more than the same work done in the middle of it.
Universal mobility exercise for posterior capsule and shoulder mobility. Essential for all programs.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.
Isolated scapular retraction at 45 degree arm angle. Targets mid-trapezius and rhomboids for postural correction. Excellent for addressing rounded shoulder posture and upper crossed syndrome. Can be used in isolation or as part of combination sequences.
Universal recovery exercise with light external rotation. Promotes blood flow and gentle activation.
Keep the arm healthy through the weeks when games and practices set the schedule. Postural endurance work, overhead position holds, face pulls, single arm rows, and lat pulls maintain cradling endurance and the retractor strength that absorbs a stick check, in sessions short enough that they do not add fatigue. In season the job is maintenance rather than development, so the doses stay moderate on purpose.
Builds endurance for sustained postural demands. Excellent for occupational and postural training.
Builds isometric overhead strength and stability. Critical for overhead athletes and blocking sports.
Premier corrective exercise for the upper back and shoulder complex. Combines scapular retraction with shoulder external rotation to heavily target the posterior deltoids, infraspinatus, teres minor, and mid-to-lower trapezius. Vital for reversing rounded shoulder posture and building rotator cuff resilience.
Unilateral pulling strength. Excellent for functional strength and imbalance correction.
Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.
Use the quiet months to make the shot faster. Serve and throw simulation, low to high diagonal power, power pull-downs, and rotational power throws build the acceleration and follow-through behind a hard outside shot, and the high ATY combo keeps the shoulder blade healthy alongside the fast work. Velocity gets built in the off-season and only gets spent during the season.
Sport-specific movement patterns. Excellent for tennis, volleyball, and throwing sports preparation.
Functional diagonal patterns. Excellent for throwing sports and kinetic chain development.
Explosive pulling for sport performance. Builds lat strength and overhead pulling power.
Maximum rotational power for sports. Develops core integration and striking/throwing power.
High anchor variation providing greater range of motion and increased resistance at end ranges. Excellent for advanced athletes and those with good shoulder mobility. The downward pull angle increases lat engagement compared to mid-level version. Ideal for swimmers and overhead athletes.
Cloth wrapped bands with graduated resistance and a door anchor for high, mid, and low setups. Everything this program calls for, in one kit.
We call for an effort level instead of a specific weight, because the right resistance depends on you, the movement, and where you are in your training. For the sets and reps listed on each exercise, pick the resistance that makes the last few reps feel like the level shown.
You finish the set with several clean reps still in the tank. The work stays easy and fully controlled from the first rep to the last.
You could manage a few more reps at the end, but not many. The final reps take real effort while your form holds.
You reach the last prescribed rep with little or nothing left. Completing every rep with good form is genuinely hard.
These are starting points, not rules. Everyone is built differently, so adjust to fit you: size down if your form breaks before the final rep or a movement aggravates a symptom, and only size up once every rep feels smooth and pain free. When you are unsure, choose the lighter option.
