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

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

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

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

6. Glute Med (Outer Hip) – 30 sec each side

• Ball under upper outer glute (side pocket area)

• Slight lean into ball

• Small circles or short rolls

• Focus on tender trigger points

7. 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)