Jump Shot Training: Power and Precision
Objective:
The main goal of this drill is to work on jumping off one foot and exploding upward when executing the jump shot. Additionally, emphasis is placed on the rotation of the hips and torso during the movement, which is crucial for generating power and accuracy in the shot, especially for female lacrosse players.
Execution:
Starting Position: The player starts in a static position, ready to take a step and jump.
Jump and Explosion: Jump off one foot (the one closest to the goal), while rotating the hips to make the movement fluid and controlled. As you jump, it's important to explode upward with force, generating momentum with your legs.
Torso Rotation: At the peak of the jump, fully rotate your torso to take the shot. The rotation of the torso is key to adding power to the shot.
Controlled Landing: After the jump, when landing, it is important to land in a controlled manner using the same leg that was used to jump.
Variations:
With a Partner: If you're working with a partner, she can pass you the ball, which makes the drill easier and lets you focus on the movement.
Solo Practice: If you're practicing on your own, you can place multiple balls in a line and perform the drill by yourself, collecting the balls after each repetition.
Benefits:
It improves jump technique, explosiveness, and shot accuracy.
The drill is adaptable for practicing solo or with a partner, making it effective in various circumstances.
It's a simple yet effective tool for improving shot mechanics and coordination in women's lacrosse, especially when working with the non-dominant hand.
Materials Needed:
Lacrosse Balls: At least 3 or 4 lacrosse balls to perform the repetitions. If you're practicing alone, having multiple balls allows you to perform the drill without constantly stopping to pick them up.
Lacrosse Stick: You’ll need your lacrosse stick to take the shot.
Ample Space: Find a safe area with enough space to move freely. This could be on a lacrosse field, a sports court, or a large outdoor area.
Cones (Optional): If you want to mark a specific zone for jumping or improve shot accuracy, you can use cones or any other objects to help define the practice area.
Partner (Optional): While you can do the drill solo, having a partner can make the practice more dynamic, as she can pass you the ball and keep the drill flowing.
This drill is excellent for improving jump technique, explosiveness, and accuracy in shots, helping female lacrosse players develop both their technique and their shot power.
