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Head Rock Lacrosse – Head Rock Lacrosse, Inc.

The HEAD ROCK

Accelerates Muscle Memory Development

A fun way to improve wrist strength

Easiest Training Weight to Use

What is it?

Fun and Effective

The patented (US10195507) Head Rock is the only lacrosse training weight that simulates the feel of a heavy ball in the pocket. This ensures that all lacrosse motion exercises will work the same muscles in the same way as handling a ball – only with a little more weight! 

The first issue Head Rock is 1/2 lb.  A ball is 5 oz.  

Accelerate your muscle memory development and improve your wrist strength for shooting, throwing fakes, cradling, dodging and more by adding the Head Rock to your routine. 

Now available in Canada from LaxCoachLocker.com !

Free Shipping to USA

Easy on and off

Having no straps, strings, screws or multiple parts to manage, the molded, one-piece Head Rock slides on and off from the butt end and is secured by your shooting, cradling and dodging motions

Other training aides add weight to the shaft, the throat or the sidewalls. This approach just gives you a heavy lacrosse stick.  The Head Rock weight is suspended where the ball sits in the pocket creating the same rocking momentum of the stick as if handling a ball.  Achieve maximum, focused reps with the Head Rock.

September 09, 2021

This article is recreated from the 1987 United States Lacrosse Coaches Association Clinic that I attended during my time at Radford University.  M…

Classic Coaches Corner

lacrosse training

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March 17, 2021

This preseason article appeared in The Tartan February 15, 1990.  We had high expectations for the 1990 season with 20 freshman competing for spots.  I went all in on recruiting, sending handwritten letters to any and all prospects, including Steve Govett.  

Radford University

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• 4 comments

December 04, 2020

The Head Rock was developed with the main purpose of working your non-dom shooting motion with weighted, dry-reps. After coaching for many years, b…

lacrosse training

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November 07, 2019

The article below by Tony Cullen appeared in a 1987 Lacrosse magazine.  I’m not sure which because I tore out the page and kept in in a safe place….

Classic Coaches Corner

lacrosse training

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• 3 comments

September 10, 2019

You read that right.   Radford University in Southwest Virginia had a Division 1 program back in the day.  In 1986 I was named Head Coach at the age…

Radford University

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• 2 comments

May 13, 2019

There are currently over 2k Head Rocks in use. We made a good showing at Laxcon 2019 and have been enjoying enthusiastic response at tournaments.

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How to properly pump the press with a press roller

It is quite possible to get a beautiful relief of the press at home if you use a special simulator in the form of a wheel for this. And how to do it and what exercises to pay attention to, we will tell today. The wheel for the press is suitable for everyone, you just need to choose according to your needs.

Abs Wheel Prep

Before talking about ab roller exercises, there are a few things to keep in mind in order to properly prepare for your workout.

First of all, it is important to choose the right wheel option. For beginners, a model with a wide, stable tread is suitable, but professionals can choose a trainer with a resistance system, as well as an option that can be used by both hands and feet.

The right choice of clothes for training is also important. It should be free, but not voluminous, not restrict movement. For more comfort, you can add a soft rug under the knee area or use knee pads.

How to use the Ab Wheel: Safety and Tips

In order to properly exercise with the Ab Wheel, you need to choose a suitable and comfortable place to exercise.

The main rule is not to bend too much in the lower back, which can lead to stretching of the spinal muscles and injury. When moving forward, the body should touch the floor.

Safety includes several points:

1. Make sure that there are no contraindications to training with the wheel, diseases and more.
2. Stretch and warm up beforehand to reduce the risk of injury.
3. Perform exercises slowly and without jerks, with a minimum range of motion.
4. Gradually increase the load, choosing to start with basic exercises with five repetitions.

During training, you should also watch your breathing, which should be even and calm. When tilting, you need to inhale, and when the wheel returns, exhale.

In order to get the most out of the exercise, the return movement of the wheel should be performed using the abdominal muscles, and not the muscles of the arms and back.

The Best Abs Wheel Exercises

When we figured out how to properly train with the ab roller, it’s worth moving on to exercises that will help create a dry, toned abs.

1. Plank

A standard exercise that is suitable even for beginners because it is easy to perform:

• Take the support while lying down, as in push-ups;
• Place your hands on the wheel handles in front of you;
• Tighten the muscles on the stomach and freeze in this position, forming an emphasis with the toes of the feet on the floor;
• Hold for about thirty seconds, then rest.

For greater efficiency, it is recommended to do several sets and then gradually increase the downtime to two minutes.

2. Roll from the knees

Another option that puts pressure not only on the abdominals, but also on the dorsal and tibial muscles:

• Get on your knees, holding the handles of the machine;
• Stretch out your arms, sliding your torso forward without touching the floor and keeping your back straight;
• Return to starting position.

It is important that the back remains not only straight, but that there is no “sagging” of the abdomen to the floor.

3. Frontal rolling

This exercise has a higher level of difficulty and can be performed using a narrow or vice versa wide stance:

• Set your feet shoulder-width apart, bending at the waist and holding the handles of the machine with your hands;
• Keep arms and back straight, rolling forward until body is extended horizontally towards the floor;
• Roll back towards the legs, bending at the waist and returning to the starting position.

Such rolling is quite complicated, and therefore it is worth reducing the number of approaches to six.

4. Fold

The exercise is aimed at working out the oblique muscles of the press, as well as stabilizers:

• Fix the steps on the roller pedals, stretching out into the bar, keeping the arms straight;
• Roll the wheel, moving the knees under the chest with a straight back;
• Straighten your knees, returning to the starting position.

You can achieve efficiency using up to ten sets of the exercise.

5. Peak

One of the fold options, but the legs are straight, like the back:

• Fix the feet on the pedals, then take the plank position with emphasis on straight arms;
• Roll the wheel up using the muscles of the back and hips;
• Return the roller to its original position, engaging the gluteal muscles.

And more efficiency can be achieved by using press rollers from our catalog!

“Getting to Know” with Nikita Gusev

Every Thursday during the regular season, NHL.com/ru publishes an interview under the heading “Getting Closer” to better introduce you to the main characters and legends of the NHL. We talk about what happens to them on the court, and about their life off the ice. Our goal is to add color to the portrait of those people whom the fans love so much.

In this issue, we get to know New Jersey Devils Russian forward Nikita Gusev, who moved to North America as one of the best players in the KHL and is now playing his first season in the NHL.

Nikita Gusev is unique in that back in the summer he was a rare hockey player in the world who visited three NHL clubs, but never played for them. At first, the rights to the striker were owned by Tampa, who selected him in the draft. But she was in no hurry to make a second Nikita Kucherov out of Gusev, offering him a bilateral contract … in the AHL. By that time, Gusev was already the hero of Russian hockey, he scored a saving goal at the Golden Olympics. And he knew his worth. He refused this option.

Then the Lightning traded the player to Vegas, where Gusev signed a one-year rookie contract and even got number 17. round cut with “San Jose”.

Gallan didn’t start Nikita, the Vegas were epicly knocked out of the playoffs when they led 3-0 in Game 7 but conceded four shorthanded goals in a row. In the offseason, Gusev signed a two-year, $9 million contract with New Jersey.

Video: NYR-NDD: Baddock and Gusev play two-for-one

This regular season was not easy for the Russian. At the end of October, I even had to sit on the bench for a couple of games, when Nikita watched the New Jersey game from the box in the company of Patrik Elias, who, from the height of his experience, explained how a European would get comfortable in the NHL.

Then Gusev had 4 (3+1) points in nine matches. But over time, things got better. He has already given out two games in which he scored three points (0 +3) – away from the “Montreal” and “Chicago”. Now Nikita is third in the list of the club’s top scorers (8 + 20 = 28 in 45 matches), behind only Niko Hishir (12 + 17 = 29) and Kyle Palmieri (16+15=31). His link with Blake Coleman (19+8=27) and Travis Zayjak (6+13=19) pleases with balance. And not only Gusev adds, but also makes his partners better. The same Coleman is in the top 30 best snipers in the league.

Correspondent Anton Poltyrev spoke with Gusev after the match in Columbus.

[See also: “Getting to know” Yakov Trenin]

– Nikita, in your first NHL season, you at least get to see America ?
– Yes, we travel around the cities, we get to see something. But I have been to the US before. Therefore, in principle, he knew what to expect. I don’t have specific plans for which city or state to travel to during the NHL All-Star break. We have been to so many places. But we will definitely go on vacation with the family to this window in the calendar. Sorry, there are no details here – I won’t tell you the place. It’s personal.

– They call you the king of tricks, you are amazing at shooting. What do you, as a big techie, think about lacrosse-style goals?
– Andrey Svechnikov scored twice, Filip Forsberg scored once. But in any case, this is a goal. The most important thing, I think – to throw the puck into the goal. And it doesn’t matter how it was done. Technically, this is a tricky one. It’s hard to hit a lacrosse goal when you don’t have much time. Perhaps soon such tricks will even be taught to children in hockey schools. But when you play in the NHL, it’s hard to do. You just don’t have room to maneuver. And when the defenders get used to this chip, they will not give the forwards a single chance.

– How did you settle in New Jersey? What are you filming? How far do you live?
– Everything is fine with us. We rent apartments in Jersey City. It takes about 20 minutes to get to the arena. Opposite me is Manhattan. Everything is convenient and very close… Yes, the closer to the center of New York, the more expensive. Housing is not cheap. And before that, I lived in a hotel near the arena for almost a month. Because I was looking for an apartment. Wanted to rent furnished. But there was none. I had to rent an empty one, and then buy furniture. The designer did not help us, we did everything ourselves.

– Let’s say New Jersey doesn’t have a game or practice. Describe your typical day.
– I’ll just be at home, spend time with my family. Let’s go for a walk somewhere. We also have a small child. Any series to watch? Not much time for that. I usually watch movies on the go. Of the latter, Tarantino’s Once Upon a Time in Hollywood made the most impression. Strong thing!

Video: OTT-NDD: Gusev equalizes the majority score

– What kind of music do you listen to?
– Everything that plays around. In general, I don’t pay close attention to music, what plays before the match, and what – in my free time. I don’t care what sounds in the locker room. And I’m not a DJ there.

– What are your personal tasks for the season? Score 50 points?
– My personal tasks correspond to the team ones. It can’t be divided. And very simply: we want to win every match. Everything else will follow.

– How would you describe your experience in Vegas? You trained with the team in the playoffs, but you were not released for a single match.
– It helped me a lot. I looked at this kitchen from the inside. How who plays, who does what.

– Did you have to improve a lot in physics to play in the NHL? Do I need to build muscle for this league?
– If we talk about the training camp in general, then in the KHL you have been preparing for a month with the team.