Lacrosse Ball

Lacrosse Ball Rolling Program (5–7 Minutes)

Goal: Target deep, hard-to-reach muscle groups to improve mobility, reduce tension, and enhance movement quality for throwing and lifting

1. Rotator Cuff (Rear Shoulder) – 30 sec each side

  • Ball against wall, back of shoulder

  • Arm across body or relaxed at side

  • Small controlled rolls

  • Pause on tight/sore spots

2. Scap Border (Shoulder Blade Edge) – 30 sec each side

  • Ball between shoulder blade and spine

  • Hug yourself to open up scapula

  • Roll up/down along inside border

  • Stay controlled, don’t roll directly on spine

7. Triceps - 30 sec

  • Place ball under back of upper arm

  • Roll from shoulder to just above elbow

  • Focus on long head area if tight

3. Pec Minor (Front Shoulder) – 30 sec each side

  • Ball just inside front of shoulder (upper chest)

  • Against wall

  • Slow rolls and small circles

  • Keep pressure light to moderate

5. Forearms – 30 sec each side

  • Ball on table or wall

  • Press forearm into ball

  • Roll wrist → elbow

  • Rotate palm up/down to hit all areas

4. Teres Minor / Major (Back of Armpit) – 30 sec each side

  • Ball placed in back of armpit

  • Arm overhead or slightly elevated

  • Roll small circles and hold pressure

  • Key for throwing shoulder relief

6. Biceps - 30 sec

  • Place ball on front of upper arm against wall

  • Roll shoulder to elbow

  • Avoid too much pressure

7. Triceps - 30 sec

  • Place ball under back of upper arm

  • Roll from shoulder to just above elbow

  • Focus on long head area if tight

8. Bottom of Foot – 30 sec each side

  • Standing or seated

  • Roll ball from heel → toes

  • Apply moderate pressure

  • Slow, controlled passes

Total Time: ~5–7 minutes

Coaching Notes:

  • Focus on pressure + control, not speed

  • Stay on tight spots longer (5–10 sec holds)

  • Best used pre-throw (activation) or post-throw (recovery)