LACROSSE

BALL MOBILITY
GUIDE BOOK

32 VITAL SELF-RELEASE DRILLS TO IMPROVE MOBILITY  

RANGE OF MOTION FITNESS

WHAT
-When athletes repeat the same movement
over and over again or maintain the same
postures, they develop tight muscles and
HAPPENS: trigger points. This can contribute to both
pain as well as poor mobility.
THIS IS A PROBLEM!
-Muscles need to be elastic to optimize our

"WHY?"
movement abilities. A tight, over-worked
muscle that is restricted by knots (trigger
points) can't accept impact nor produce
force effectively. Our brain is then forced to
come up with alternative movement patterns.

THIS IS CALLED COMPENSATION!
-Before trying to correct movements or

WHAT
address muscle imbalances, we need to
alleviate the pain and lengthen tight muscle.
We can use the BALL to:
1. Warm-up/Loosen Tissue
TO DO:
2. Muscle Relaxation
3. Trigger Point Release
4. Stimulate Underactive Muscle
 -
HOW TO USE BALL

GOAL
- The goal of SELF MYOFASCIAL RELEASE
with a ball is loosen up tight tissue, relax over-
active muscle and stimulate under active
muscles.

LOOSE, RELAX, AND ACTIVATE

BALL
- Have a wide range of balls available to
use. What matters most is that you are doing
these drills on a regular basis. For many
TYPE: muscles of your body a denser ball is not
appropriate and is hard for athletes to tolerate.
ADD PRESSURE WITH TIME!

WHERE
-Focus on the two or three most tender
spots. Once you are able to see improvement
in one area, start self-treating the other
TO FOCUS: areas. Don't be surpised if releasing one area
will release other areas.
 HOW TO USE THE BALL
-

fIVE STEPS
1. SLOW ROLL

30 SECONDS OVER
TARGETED AREA

2. ere
HOLD AND RELEASE

k h
30 SECONDS clic
ON TENDER SPOT

3. MOVE THE JOINT

CONTRACT MUSCLE
FOR 15-30 SECONDS
ON TENDER SPOT

4. CROSS FIBER

ROLL ACROSS MUSCLE

FOR 30 SECONDS
ON TENDER SPOT

5. QUICK ROLL

QUICK ROLL ON
OPPOSING  MUSCLE
FOR 30 SECONDS 
COMMON AREAS OF
RESTRICTION
(Where to put the ball)
HOW
-The BALL ROLL ON ARCH helps to
reduce overpronation and IT band
syndrome, stimulate glute activation. This
IT HELPS: exercise helps reduce the forces of
impact your foot absorbs.

WHEN
- Before you SQUAT, HINGE, LUNGE,
JUMP, RUN, and NEED BALANCE.
TO DO THIS:

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WHAT c
YOU SHOULD DO:
HOW
-The BALL ROLL ON CALF helps to
reduce overpronation and collapsing
knee, while preventing glute amnesia.
IT HELPS: This exercise helps reduce the forces of
impact your knee absorbs.

WHEN
- Before you SQUAT, HINGE, LUNGE,
JUMP, RUN, and NEED BALANCE.
TO DO THIS:

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WHAT c
YOU SHOULD DO:
HOW
-The BALL ROLL ON THIGH helps to
reduce knee pain and tracking
issues, while preventing quad dominance
IT HELPS: and IT syndrome. This exercise helps
reduce the impact your knee absorbs.

WHEN
- Before you SQUAT, LUNGE, JUMP and
RUN.
TO DO THIS:

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WHAT c
YOU SHOULD DO:
HOW
-The BALL ROLL ON HIP helps
decrease knee pain and low back
pain, while preventing glute
IT HELPS: amnesia and sway back. This exercise
reduce's the impact your hip absorbs.

WHEN
- Before you SQUAT, LUNGE, JUMP and
RUN.
TO DO THIS:

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WHAT c
YOU SHOULD DO:
HOW
-The BALL ROLL ON GLUTE reduces
back pain and SI joint pain, while
preventing a weight shift and sway back.
IT HELPS: This exercise improves how your hip
rotates and increases stability.

WHEN
- Before you SQUAT, LUNGE, JUMP and
RUN.
TO DO THIS:

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WHAT c
YOU SHOULD DO:
HOW
-The BALL ROLL ON SIDE OF
HIP reduces back pain and IT Band
Pain, while preventing a weight
IT HELPS: shift and knee issues. This exercise
improves how your hip rotates.

WHEN
- Before you SQUAT, LUNGE, JUMP and
RUN.
TO DO THIS:

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WHAT c
YOU SHOULD DO:
HOW
-The TWO BALLS ON BACK reduces
back pain and excessive forward pelvic
tilt
IT HELPS:

WHEN
- Before you SQUAT, LUNGE, JUMP and
RUN and when you feel STIFFNESS in
TO DO THIS: the LOWER BACK.

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WHAT c
YOU SHOULD DO:
HOW
-The BALL ON QL reduces single side
back pain and lengthens a short leg. This
exercise helps the body deal with gravity
IT HELPS: better.

WHEN
- Before you JUMP and RUN and when
you feel STIFFNESS in the LOWER
BACK or if your HAVE A LEG LENGTH
TO DO THIS:
DISCREPANCY.

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WHAT c
YOU SHOULD DO:
HOW
-The BALLS BETWEEN SHOULDER
BLADES rejuvenates the muscles and
promotes better spinal movement. This
IT HELPS: exercise helps the shoulder blades
function.

WHEN
- Before you do OVERHEAD
MOVEMENTS or need to ROTATE
YOUR SHOULDERS..
TO DO THIS:

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WHAT c
YOU SHOULD DO:
HOW
-The BALL ON STOMACH stimulates the
core muscles and breaks up scar tissue.
This exercise helps the abdominals
IT HELPS: extend better and improves overall
function.

WHEN
- Before you do all FITNESS RELATED
MOVEMENTS, particularly if you have
had previous surgery.
TO DO THIS:

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WHAT c
YOU SHOULD DO:
HOW
-The BALL ON FRONT SHOULDER
reduces shoulder and bicep pain. This
exercise helps reverse rounded shoulders
IT HELPS: and improves function.

WHEN
- Before you do all PRESSING or
CURLING MOVEMENTS.

TO DO THIS:

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WHAT c
YOU SHOULD DO:
HOW
-The BALL ON BACK SHOULDER
reduces rotator cuff pain. This exercise
helps reverse rounded shoulders and
IT HELPS: improves function.

WHEN
- Before you do all PRESSING
or SHOULDER STABILITY
MOVEMENTS .
TO DO THIS:

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WHAT c
YOU SHOULD DO:
HOW
-The BALL ON CHEST improves
overhead movement ability. This exercise
helps reverse rounded shoulders and
IT HELPS: improves arm function.

WHEN
- Before you do all PRESSING
or SHOULDER STABILITY
MOVEMENTS . This will be very helpful
TO DO THIS:
for the SQUATTING athlete.

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WHAT c
YOU SHOULD DO:
HOW
-The BALL ON FOREARM improves
overhead movement ability. This exercise
helps reverse rounded shoulders and
IT HELPS: improves arm function.

WHEN
- Before you do all PRESSING
or SHOULDER STABILITY
MOVEMENTS . This will be very helpful
TO DO THIS:
for the SQUATTING athlete.

here
lick
WHAT c
YOU SHOULD DO:
HOW
-The BALL ON FOREARM improves
overhead movement ability. This exercise
helps reverse rounded shoulders and
IT HELPS: improves arm function.

WHEN
- Before you do all PRESSING
or SHOULDER STABILITY
MOVEMENTS . This will be very helpful
TO DO THIS:
for the SQUATTING athlete.

here
lick
WHAT c
YOU SHOULD DO:
HOW
-The TWO BALLS ON NECK improves
overhead movement ability by improving
head position. This exercise is important
IT HELPS: to reverse rounded shoulders.

WHEN
- Before you do all PRESSING
or SHOULDER STABILITY
MOVEMENTS . This will be very helpful
TO DO THIS:
for the SQUATTING athlete.

here
lick
WHAT c
YOU SHOULD DO:
HOW
-The TWO BALLS ON NECK improves
overhead movement ability by improving
head position. This exercise is important
IT HELPS: to reverse rounded shoulders.

WHEN
- Before you do all PRESSING
or SHOULDER STABILITY
MOVEMENTS . This will be very helpful
TO DO THIS:
for the SQUATTING athlete.

here
lick
WHAT c
YOU SHOULD DO: