Definitions

Horizontal Adduction- movement of arm in the transverse plane from a lateral position to an anterior position

Extension-to straighten out a joint

Frontal Plane-longitudinal plane dividing the body into front and back halves

Abduction-away from midline

Anteroposterior Axis-imaginary line around which the frontal rotations occur

Momentum-a measure of the motion of a body equal to the product of its mass and velocity

Center of Gravity-point around which the mass and weight of a body are balanced

Adduction-towards midline

Muscle Endurance-ability of the muscle to exert tension over time

Static Position-constant state of motion

Posterior Pelvic Tilt-pelvis tilted back aiding with flexion

Hip Flexors-rectus femoris, Iliopsoas, Sartorius, Pectineus, Tensor fascia latae

Knee Flexors-Semitendinous, Semimembranosus, Vastus medialis, Biceps femoris, Sartorius

Agonist-muscle acting to cause movement

Antagonist-muscle acting to slow or stop movement

Superior-structure being closer to the head or higher than another structure

Flexion-joint is bent or angle between bones of the joint or decreased

Hip Extensors-gluteus maximus, semitendinosus, semimembranosus, biceps femoris

Sagittal Plane-longitudinal plane dividing the head and torso into left and right parts

Mediolateral Axis-imaginary line around which sagittal plane rotations occur

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.

Novice Video

Expert Video

Stance

~Hips are adducted with knees together and slightly flexed.
~Diagonally back from ball
~Stick-length away from ball