Aim

The best way to practice a stroke is to just shoot over and over again, to get your own form.

One important thing to work on is aim.

To improve your aim, put some type of box into one of the corners of the goal. This will be the target that you will want to hit. After doing the stroke, your follow-through should be pointed at the box. Both shoulders should be horizontally adducted and elbows should be extended.



Walking Lunges

(This can be done around the half circle on the field.)

Start by standing up, facing straight ahead with hands on hips to help keep center of gravity.Then with right leg, step forward as far as possible without losing your balance. The right knee should be superior to right ankle. The left hip extensors should be behind with the knee about 3-4 inches above the ground. Hold this position for about 2-3 seconds. Bring left leg even with right leg. This should bring you back to the starting position (standing up, facing forward). Repeat these steps with the left leg. Continue alternating legs (walking) around the circle. Walking lunges occur in the sagittal plane around the mediolateral axis.

Wall Sit

(Any wall sturdy enough to hold your weight can be used.)

Start with your back against the wall. This is a static position  and will help increase muscle endurance. Slowly start to slide back down the wall until hip flexors are at a 90 degree angle. A posterior pelvic tilt will help hip flexors. Feet should have slid away from wall. Knee flexors should also be at a 90 degree angle directly over the feet. Hold this position for 30 seconds, 45 seconds then 1 minute. Both agonist and antagonist muscles are used to keep legs steady during the exercise.