Why Every Lacrosse Player Should Invest in Lacrosse Balls
As a lifelong lacrosse enthusiast, I can’t emphasize enough the value of having a set of quality lacrosse balls in your training kit. While often overlooked, these simple yet versatile pieces of equipment can make a dramatic difference in taking your skills to the next level this season.
Through years of experience both on the field and working with athletes, I’ve seen firsthand the myriad of benefits that lacrosse balls provide for players of all ages and ability levels. From injury prevention to enhanced coordination, recovery to technique refinement, lacrosse balls should be an essential part of every player’s regimen.
Let’s dig into why every committed lacrosse player needs to invest in their own set of lacrosse balls this season.
1. Prevent Injury and Enhance Recovery
One of the key benefits of lacrosse balls is helping prevent injury and accelerate post-workout recovery. The targeted pressure that lacrosse balls provide releases muscle tension, improves circulation, and breaks up troublesome adhesions and scar tissue. Spending just 5-10 minutes with a lacrosse ball before or after intense training can make a tremendous difference in how your body feels and performs.
By pinpointing sore or tight spots and working them out, you’ll move and feel better on the field. Quick lacrosse ball massage sessions can also aid post-game recovery, helping you bounce back faster for the next matchup.
2. Refine Technique and Coordination
Lacrosse balls aren’t just for loosening up muscles. They can also help hone your hand-eye coordination and stick skills through targeted drills. Cradling or scooping a lacrosse ball engages the same muscles and movements used in gameplay, reinforcing proper form.
You can also place lacrosse balls on cones and practice dodging, shooting, passing, and catching. The feedback of the balls against your stick helps develop softer hands and quicker reflexes. As your handling improves, add in defenders or multiple balls to up the challenge.
3. Focus Your Training
Having your own set of lacrosse balls allows you to tailor your training in ways team practice time doesn’t permit. You can target specific muscle groups based on your position, body mechanics and imbalance issues. For example, midfielders may want to spend more time on hips and legs, while goalies can focus on shoulders and wrists.
You can also select ball density and firmness based on what works best for different body parts. A firmer ball may be ideal for larger muscles like the glutes and thighs, while a softer density is better suited for more sensitive areas.
4. Maximize Your Investment
While not overly pricey, a quality set of a dozen lacrosse balls represents an investment. Taking proper care of your lacrosse balls ensures you maximize that investment and the benefits the balls provide.
Always store balls in a mesh bag and avoid excessive heat. Regularly clean balls with mild soap and water to prevent decay. Inspect for damage and evenly distribute usage between balls to increase longevity.
With proper maintenance, a set of lacrosse balls should last 1-2 seasons of regular use. The small upfront investment pays dividends through enhanced performance and reduced injury risk down the road.
5. Train Anywhere, Any Time
One of the best aspects of lacrosse balls is their portability. You don’t need much space or equipment for an effective training session. Simply toss a couple balls in your gear bag and you can drill technique or get a quick massage anywhere.
Use pregame warmups, water breaks or downtime during practice to work tight muscles with a lacrosse ball. The ability to train on your own schedule maximizes convenience and results.
Whether on the road for away games or stuck inside due to weather, lacrosse balls enable you to refine your skills and stay loose when you can’t make it on the field.
The Takeaway
Incorporating routine lacrosse ball work brings measurable benefits for players seeking to reach the next level. From injury prevention to enhanced feel and recovery, lacrosse balls are a simple yet transformative addition to your training kit.
The versatility, convenience and affordability of lacrosse balls make them an easy investment that will pay dividends throughout the season. Don’t wait to elevate your game – grab a set of quality lacrosse balls and get rolling!
Top 3 Benefits of Using Lacrosse Balls for Recovery
As any dedicated lacrosse player knows, nothing enables success on the field quite like proper recovery off of it. Making time for rest and renewal allows the body to bounce back from intense training and gameplay. While there are many recovery modalities to choose from, incorporating targeted lacrosse ball work should be a top priority.
The unique pressure and release provided by lacrosse balls makes them an invaluable recovery tool. Let’s explore the top 3 benefits you’ll experience by making lacrosse ball massage a core part of your post-game and post-practice ritual.
1. Accelerated Muscle Recovery
A primary benefit lacrosse balls provide is accelerating the recovery of fatigued, overworked muscles. The constant cradling, scooping, passing, and checks involved in lacrosse engages muscles in new ways they aren’t accustomed to.
This can lead to delayed onset muscle soreness or DOMS. By applying targeted pressure, lacrosse balls help release built up lactate, improve blood flow, and ease microscopic tears in the muscle fibers themselves.
Muscles feel looser, more pliable, and recover faster. You’ll bounce back quicker and feel ready for the next practice or game.
2. Reduced Injury Risk
In addition to helping muscles rebound, consistent lacrosse ball work actually helps prevent injuries in the first place. The pressure releases muscle knots and adhesions that restrict proper joint function and bio-mechanics.
This allows you to move more freely in your athletic stance as well as accelerate and maneuver. Releasing restrictions in the hips, glutes, shoulders and back with a lacrosse ball makes the body more resilient during gameplay.
By rolling out the areas most prone to overuse, you’ll take the field feeling looser and better protected from pulls, sprains or impact trauma.
3. Improved Range of Motion
A less obvious benefit from consistent lacrosse ball recovery work is improved range of motion. The micro-compressions help hydrate connective tissues and break up troublesome scar tissue from old injuries.
Joints have an easier time moving through their full range, especially at vulnerable endpoints. Spinal segments glide better relative to one another. Even the fascia itself becomes more supple after focused lacrosse ball massage.
This allows you to move more fluidly in all planes of motion. Your athleticism and reaction speed improves noticeably.
Technique Tips
To maximize the recovery benefits of your lacrosse ball work:
- Use firmer balls on meaty areas like the glutes, quads and back. Softer balls are better for bony, sensitive spots.
- Start with broad pressure then pinpoint specific sore spots.
- Breathe deeply and relax into pressure instead of tensing up.
- Roll out any area that feels particularly fatigued or painful after intense play.
- Work trigger points for 30-90 seconds until you feel release.
The beauty of lacrosse ball recovery work is the simplicity. A few targeted minutes a day is all it takes to accelerate muscle recovery, reduce injury risk, and improve mobility. Make lacrosse ball massage a staple of your post-game and post-practice ritual.
Your body will thank you, and you’ll hit the field feeling recharged and ready for action.
Best Lacrosse Ball Drills for Hand-Eye Coordination
Having great hand-eye coordination is crucial for any lacrosse player. Whether you’re cradling, passing, catching, or shooting, you need to be able to track and react to the ball quickly and accurately. While some natural coordination is required, focused drills using a lacrosse ball can help develop and sharpen this critical skill.
Practicing hand-eye coordination drills with a lacrosse ball trains your brain and muscles to work together seamlessly. Repetition builds neural pathways, strengthening the mind-body connection. With time and practice, you’ll notice improvements in how smoothly you handle the ball and how precisely you can control it.
So grab your stick and a dozen lacrosse balls – we’ve got some great drills to try!
Quick Stick Passing
This classic drill develops quick hands and reaction time. Face a partner about 5-10 feet apart. Take turns tossing each other ground balls to catch and quickly return. Start slow, focusing on smooth hands and clean catches. Once you’ve got the rhythm down, pick up the pace to challenge your coordination. Keep your eyes on the ball and move your feet to adjust to errant passes. Try it with different style catches – box, low scoop, high scoop. Vary the speed and height of the passes. Quick stick passing forces you to track the ball into your stick rapidly, training essential hand-eye coordination.
Wall Ball
Just you, your stick, and a solid wall is all you need for this simple solo drill. Stand 3-5 feet from the wall and throw a ground ball at it. As the ball rebounds, react quickly to scoop it up and return it to the wall in one fluid motion. Start slow, then gradually increase your speed. Move around to receive passes from different angles. Change your throwing motion – side arm, overhand, 3/4 arm. Vary how close you stand to the wall and the force of your throws. Wall ball drills improve tracking skills, reaction time, and overall ball control.
Drop Drills
Elevate your hand-eye coordination by challenging yourself to make tough catches. Hold your stick horizontally at shoulder level. Take a lacrosse ball and drop it from above your stick. As the ball falls, quickly flip your stick over to catch it in the pocket before it hits the ground. Continue dropping balls, alternating the height and direction you drop from. You can increase the difficulty by tossing the ball up, letting it bounce, then catching on the rebound. Drops improve tracking skills and train you to catch from awkward angles.
Agility Ladder
Set up an agility ladder on the ground and add some lacrosse flair. Send ground balls through the ladder, then quickly react to scoop them up on the other side. Vary your approach – face sideways and reach to grab the ball as it appears, or start with your back turned and twist around. Throw balls over the ladder and time your catch as it comes down. For dual-action, send one ball through the ladder as you toss another over the top. Ladder drills improve coordination, spatial awareness, quickness, and ball control.
Partner Juggling
This challenging pair drill takes major concentration. Stand about 5 feet apart from a partner. Start bouncing a ball back and forth between your sticks to get a rhythm going. After a few bounces, introduce a second ball. Keep both balls bouncing between you without letting them touch. Work on synching your movements to continually return the balls. Angle your stick pockets away from each other and use your bodies to keep the balls separate. Gradually add more balls until you’ve reached your juggling limit. Few things require better focus and hand-eye coordination than keeping multiple objects in constant controlled motion.
Mirror Drills
Facing a partner, mirror their every movement with precision. Have them start with basic stick moves – faking one direction, bringing their stick back and forth, switching hands, spinning. Match their actions simultaneously like a reflection. Once you’re in sync, pick up speed and complexity. Try passing ground balls back and forth, mimicking catches instantaneously. Mirror drills strengthen coordination by tying your visual senses directly to muscular responses. Staying in sync challenges focus while reading body motion improves reaction skills.
Dot Drill
Place six dots (small cones or tokens work well) in a circle formation. Take your position in the center of the dots about 1-2 yards away from each. Have a partner call out random dot numbers while rolling ground balls from outside the circle. React quickly to scoop up each ball and return it to your partner in one smooth motion. You can also call out dot numbers yourself and have your partner roll balls from different spots. Changing direction swiftly to field balls improves coordination. For added challenge, alternate dot patterns – go clockwise, then counter-clockwise, or double back on dots.
Box Drills
Set up a 10 yard by 10 yard square box with cones or sticks. Start at one corner and weave through the box in a pattern. Diagonally cross up and back, then laterally across. Have a partner roll balls into the box unpredictably as you weave. React to scoop up each ball as it enters your path without breaking stride. Concentrate on maintaining speed and coordination. For added difficulty, carry a ball in your stick as you weave and try cradling between pickups. Box drills keep you moving and guessing, improving reaction skills.
Shelf Drill
Work on those quick hands with some tricky pickups. Sit down and hold your stick flat on the floor to create a “shelf.” Have a partner stand over you and drop balls straight down toward the shelf. As each ball falls, use your hands to slide the stickhead underneath the ball for a clean pickup. Start with slower drops right over the stick, then increase speed and vary drop locations – in front, behind, left, right. Keep your eyes on the ball and hands moving to quickly adjust and secure each pickup. Shelf drills hone coordination through tough scoops at sharp angles.
Mastering these kinds of focused hand-eye drills can make all the difference in your lacrosse skills. With improved coordination comes faster reaction time, better ball control, and more confident overall play. Grab a dozen lacrosse balls and your stick to start sharpening your hand-eye abilities. Consistent practice of these challenging drills will have you handling the ball like a pro in no time!
How to Choose the Right Lacrosse Ball Hardness for You
As a passionate lacrosse player, having the right equipment can make all the difference in your performance. While lacrosse sticks and pads get a lot of attention, one small but mighty piece of gear often gets overlooked – the lacrosse ball. With various sizes and hardness levels available, choosing the right lacrosse ball may seem confusing at first. But understanding the options and your needs can help you pick the perfect ball to take your skills to the next level.
Lacrosse balls generally range from soft and squishy to extra-firm and unyielding. The hardness you need depends on how you plan to use the ball and your skill level. Let’s explore the key factors to consider when selecting a lacrosse ball:
Ball Hardness Levels
Lacrosse balls come in soft, medium, and hard grades. Each has its own purpose:
- Soft lacrosse balls are very squishy and deform easily when squeezed. They are designed for beginner players, especially youth. The softness helps new players learn catching and cradling fundamentals without hurting their hands as they develop stick skills.
- Medium lacrosse balls have a firmness between soft and hard balls. They provide a good blend of softness for handling and bounce response. Medium balls work well for intermediate players honing their passing, shooting, and scooping abilities.
- Hard lacrosse balls have an extra-firm feel and retain their shape when caught and thrown. Their hardness produces true ball movement and rebounds. Hard balls are ideal for advanced players who need responsive balls for competitive play.
Knowing these grades and key traits will make it easier to choose a ball aligned with your current skill level and training needs.
Training Uses
Consider how you plan to use your lacrosse balls for practice. Certain training drills and exercises may benefit from a softer or firmer ball.
For example, softer lacrosse balls are great for introductory catching and throwing drills, allowing you to get a feel for handling the ball without excessive sting. But for target shooting practice, a harder ball will provide truer flight paths and rebounds. Wall ball drills also require harder balls that offer feedback and responsiveness off the wall surface.
If you use lacrosse balls for multiple practice purposes – from cradling to shooting – a medium hardness may offer the best blend of softness and bounce. Prioritize your training goals and needs when choosing ball firmness.
Position Preferences
Your position on the lacrosse field may also impact the ball hardness you need. For instance:
- Attackers may opt for softer balls when working on stick tricks and close-range shots up close to the goal.
- Midfielders tend to do well with medium-hardness balls that support longer passes across the field but still allow some flex for catching.
- Defenders rely on hard lacrosse balls that maintain shape after checks and provide solid outlet passes.
- Goalies need firm balls with true bounce characteristics for blocking drills and clear passes.
Considering your position’s handling needs will ensure you choose a ball hardness suited for your role.
Natural vs. Synthetic Coverings
The ball’s outer covering also impacts its feel and performance. Natural leather coverings generally provide softer touch and grip, while synthetic coverings like nylon and rubber offer more consistent bounce and durability.
If you’re new to lacrosse, natural leather balls provide better stick response for developing handling skills. Intermediate and advanced players may appreciate the all-weather play and handling of synthetic lacrosse balls.
Matching ball cover material with desired hardness gives you optimal performance. A softer natural leather ball or harder synthetic ball matches expected feel and playability.
Personal Preference
While training needs and skill level impact ball choice, personal preference matters too. Some players simply like the feel and control of a softer ball in their stick, while others love the crisp passes and shots of firmer balls.
Try out lacrosse balls in various hardness levels to determine what gives you the best touch, response, and confidence. This helps ensure you’ll keep using the ball for practice. A ball that matches your playing style will motivate you to keep honing your skills.
The Dozen Advantage
Rather than buying single lacrosse balls, purchasing them by the dozen allows for greater value and training versatility. Having an arsenal of new balls ensures you can grab a fresh ball when others go flat or get lost. Extra balls also let you use balls of varying hardness for different practice purposes – soft for drills, medium for scrimmages, hard for competitive play.
Plus, stocking up on value-priced dozen packs versus individual balls offers cost savings. You’ll be set for all your solo and team training needs while saving money. It’s a winning strategy for elevating your game.
When ready to take your skills up a notch this season, be sure to choose lacrosse balls tailored for your needs and goals. Understanding ball hardness options, your position and training priorities, and personal preferences takes the guesswork out of selecting balls. Investing in high-quality lacrosse balls designed for your playing level will ensure you have the right tools to succeed.
As any lacrosse player knows, those hard rubber balls can do a number on your muscles. Using a lacrosse ball for massage and trigger point release is a great way to keep your body healthy and prevent injuries during the season. With the right technique, these powerful little tools can be transformed into your own personal masseuse!
Proper Technique for Lacrosse Ball Massage to Prevent Injury
When starting out with lacrosse ball massage, it’s important to go slowly and listen to your body’s feedback. Apply gentle pressure at first, gradually increasing intensity as your muscles relax. Target areas of tightness and soreness, allowing the weight of your body to sink into the ball. Breathe deeply, and don’t rush through it. Taking the time to release those trigger points will pay off when you’re flying up and down the field.
Focus on your neck, shoulders, and upper back first. These areas tend to get extremely tight from the repetitive motions of cradling and shooting. Place a ball right beneath your shoulder blade or on your upper trapezius, and gently roll it around. When you find a tender spot, pause and let the pressure sink in for 30 seconds or more until it releases. Don’t be afraid to use your bodyweight – you can lean against a wall if needed.
Your hips and glutes also take a beating during games and practices. Lie down on the floor and position the ball under one cheek at a time. Roll it along the side of your hip using your forearm for leverage. This can help loosen up your deep hip flexors. For your glutes, sit on the ball and roll it around to access those muscles we use for sprinting down the field.
To target your thighs and calves, use the ball while standing against a wall for balance. Flex your quad or calf muscle to increase tension, then roll the ball along the length of the muscle. You’ll likely find some very sensitive spots, so start gently. This technique can help relieve tight hamstrings, quadriceps, and calf muscles.
Your feet also deserve some lacrosse ball love. Sit in a chair and place the ball under one foot, rolling it along the arch and heel. This can help stretch the plantar fascia and provide relief if you suffer from plantar fasciitis. After a long practice pounding up and down the field, your feet will thank you.
While deep tissue massage from a lacrosse ball feels great, don’t overdo it. Start with shorter sessions of 5-10 minutes at a time, and slowly work your way up as your body adapts. Stay hydrated, and know when to stop if anything feels overly painful. Consistency is key – keep it up as part of your regular training routine.
12 Lacrosse Balls to Take Your Massage Game to the Next Level
Want to really dial in those recovery sessions? Consider upgrading your lacrosse ball game with multiple massage balls. Having an assortment of firmness levels and textures can help you target tension more precisely.
Start with a basic rubber lacrosse ball, which provides a nice moderate level of firmness. From there, consider adding a soft massage ball, which conforms better over bony areas like the shoulder blades. On the opposite end, extremely firm balls made of materials like wood or stainless steel offer an extra intense massage.
Textured massage balls can also provide a different sensation. Balls with spikes, treads, or finger indentations add another dimension that can help break up adhesions. Some textured balls feature a peanut shape, which enables you to target the tissue between the protuberances.
Varying the size of your lacrosse balls is another way to customize your routine. Standard lacrosse balls are about 2.25 inches in diameter, but you can find larger balls around 2.75-3 inches for broader coverage. Mini balls under 2 inches are great for small muscles like the forearms.
To really take it up a notch, consider a full 12-ball massage set. Having a variety of sizes, textures, and firmness levels will enable you to pinpoint exactly the right ball for your needs each session. Target different muscle groups on different days, or combine multiple balls in one session for a comprehensive full body approach.
Some top-rated lacrosse ball sets include:
- Newdoar Massage Ball Set (set of 12)
- Elite Massage Lacrosse Balls (set of 12)
- Moji Massage Balls (set of 3 balls)
- Gaiam Restore Therapy Massage Balls (set of 2)
- OPTP PRO-ROLLER Soft Massage Balls (set of 3)
Investing in a quality 12-ball massage set is like hiring your own personal massage therapist that’s available anytime. Dialing in those muscle recovery sessions with a variety of balls can take your performance to the next level this season. Just remember to start slowly and listen to your body’s feedback as you roll out those tight spots.
Lacrosse balls are versatile tools that can aid recovery, improve mobility, and prevent injury. But with balls coming in a range of sizes, how do you know which ones to choose? The ideal lacrosse ball actually depends on your position and needs as an attacker or defender.
Must-Have Lacrosse Ball Sizes for Attackers vs Defenders
For attackers, priorities include hand and wrist dexterity, shoulder mobility, and core strength. Frequent shooting and cradling places major demands on these areas. A standard 2-inch ball provides broad pressure that’s great for arms, shoulders, and core. The smaller surface area of a 1.5-inch mini ball can better isolate fingers, wrists, and forearms.
Defenders rely more on hip mobility, glute activation, and leg drive. Key areas to target are hips, glutes, quads, hamstrings, and calves. A larger 2.5-3 inch ball allows you to hit these big muscle groups efficiently. The broad surface area reaches more tissue in fewer rolls.
Here’s a breakdown of the ideal ball sizes for each position:
For Attackers:
- Standard 2-inch ball – Arms, shoulders, upper back, core
- Mini 1.5-inch ball – Hand muscles, fingers, wrists, forearms
For Defenders:
- Large 2.5-3 inch ball – Hips, glutes, quads, hamstrings, calves
- Standard 2-inch ball – Shoulders, core
Within those sizes, also consider ball textures. For broad muscle groups, smooth balls allow fluid gliding motions. But for hands and feet, textured balls with treads or spikes can penetrate deeper when mobility is limited.
Firmness is another variable. Softer balls provide gentler compression for bony areas and sensitive spots. Extremely firm balls offer concentrated pressure to stubborn knots and tight tissues.
Rotation players who play both offense and defense may want to invest in a full spectrum of ball sizes. Keep a standard 2-inch ball for overall use, add a mini for hands and arms, and a large ball for legs. Having an assortment ensures you can target each body part effectively.
Sample Lacrosse Ball Routine:
Here is a sample self-massage routine combining different sized balls for comprehensive recovery as an attacking player:
- Mini ball: Roll out each wrist and hand for 30 seconds per side. Use thumb pressure on tender spots.
- Standard ball: Anchor against a wall and roll upper back along spine for 2 minutes. Open up chest and shoulders.
- Standard ball: Lie on floor and place ball under shoulder blade, rolling 2 minutes per side. Relieve tension from shooting motion.
- Mini ball: Roll along forearm muscles for 1 minute per arm to relieve cramping.
- Standard ball: Place ball under mid-back and hug knees to chest, rolling gently to decompress spine for 2 minutes.
- Standard ball: Lie on ball for core activation, holding plank for 30-60s to strengthen shooting stability.
Customizing your self-massage routine with different sized lacrosse balls can target each area more precisely. Listen to your body and adjust as needed. With consistent use, an optimized recovery program with various balls can take your game to new heights.
DIY Homemade Lacrosse Balls – 3 Easy Methods
Real lacrosse balls can be expensive, especially if you want a variety of sizes and textures for self-massage. But with a few household items, you can make your own homemade lacrosse balls on a budget!
These DIY balls may not be regulation for gameplay, but work great for practice and recovery. Follow these 3 simple methods to whip up homemade balls from common items around your home.
Method 1: Tennis Balls
Tennis balls are similar in size and density to lacrosse balls, making them the easiest DIY option. Simply wrap athletic tape around a tennis ball until it’s covered. The tape gives grip and mimics the rubber texture of a real lacrosse ball.
For added texture, criss-cross short pieces of tape as you wrap. You can also experiment with different types of tape like duct tape. Add as many layers as needed for the right weight and grip.
Tennis balls deflate over time, so pick newer balls for the best results. Keep a range of DIY tennis ball lacrosse balls in your training bag for easy self-massage anytime.
Method 2: Balloons and Flour
For a soft DIY option, fill sturdy round balloons with flour. Add 1-2 cups of flour depending on desired firmness. Tie the balloon closed securely.
The stretchy latex provides grip similar to a real lacrosse ball, while the flour molds to your body’s contours. Make balls in different sizes by blowing up the balloon more or less before filling.
You can add food coloring to the flour for visual appeal. Wrap the filled balloons with athletic tape to increase durability.
Method 3: Sock Balls
For a quick no-sew method, stuff a pair of clean socks with other socks or fabric scraps to create a dense ball shape. Athletic socks work best.
Fill the toe of the sock, then wrap the cuff tightly around the fabric and secure with a rubber band or additional tape. The stretchy sock fabric and fabric filling mimic the texture of a lacrosse ball.
Get creative with different sock styles, fabrics, and fillings. Try a wool hiking sock wrapped around cotton t-shirt scraps for a firmer ball. A smooth nylon dress sock filled with nylons creates a softer ball.
Tips for the Best DIY Lacrosse Balls:
- Add layers gradually until the ball is the right weight and density.
- Smooth any lumps or bumps for an even surface.
- Start with softer fillings and low density, adding more bulk over time as your body adapts.
- Write ball firmness, size or fill material on tape with a marker to keep balls organized.
- Check balls frequently for damage, and re-tape or re-fill as needed.
With a simple trip to the garage and craft closet, you can equip yourself with an arsenal of homemade lacrosse balls for pennies on the dollar. Get creative with materials and textures to customize your own recovery routine.
These budget-friendly DIY balls may not be ideal for high-speed gameplay, but are perfect for solo practice and self-massage. Dialing in your body’s needs with customized homemade balls can take your skills to new heights this season without breaking the bank!
12 Ways to Creatively Use Lacrosse Balls in Your Training
Lacrosse balls have obvious benefits for recovery and massage. But with some creativity, they can become secret workout weapons to take your training to the next level.
Their compact size and grip make lacrosse balls extremely versatile. Here are 12 unique ways to incorporate them into your fitness routine:
- Core engagement: Activate your core by doing planks, crunches or pikes with a lacrosse ball squeezed between your feet.
- Balance training: Improve coordination by standing on one foot while rolling the ball with the other foot.
- Total body cardio: Get your heart pumping by tossing a ball against a rebounder and continuously lunging, squatting and jumping to catch the ricochet.
- Plyometrics: Increase explosiveness with squat jumps over lacrosse balls placed 12-18 inches apart.
- Reflex training: Test reaction time by having a partner randomly drop lacrosse balls for you to catch.
- Rotator cuff strength: Lie on your side and roll a lacrosse ball forward and backward with one arm bent at 90 degrees.
- Grip strength: Squeeze a lacrosse ball as hard as you can in intervals while doing planks or lunges.
- Wall carries: Improve shoulder stability by walking your feet up a wall while keeping a lacrosse ball pinned between your upper back and the wall.
- Hip flexor release: Anchor the ball under one thigh and lean into a deep lunge stretch. Switch sides.
- IT band massage: Roll the ball up and down the outside of your thigh while lying on your side.
- Glute activation: Place ball between a wall and glutes, then drive hips forward into the ball, squeezing glutes.
- Foot massage: Roll ball underfoot pre- and post-workout to stimulate circulation and relax plantar fascia.
Incorporate 2-3 lacrosse ball exercises into your warm-up or cool-down several times per week. Varying the routines will keep your body challenged and engaged.
Experiment with different sizes and textures too. Larger balls up to 3 inches work great for legs and glutes. Mini 1.5 inch balls target smaller muscles like hands, wrists and forearms.
With some creativity and deliberate practice, lacrosse balls can build strength, stability, coordination and more. Keep exploring new exercises to see results over time. Adding these simple tools to your training routine can take your game to new heights.
Common Mistakes to Avoid When Using Lacrosse Balls
Lacrosse balls are invaluable tools for recovery and self-massage. But without proper technique, you can inadvertently do more harm than good. Avoid these common mistakes to use lacrosse balls safely and effectively:
Applying Too Much Pressure
Resist the urge to aggressively grind into tender spots. Too much force can bruise or damage tissue. Start with light pressure, gradually increasing intensity as the area softens. Let your body weight provide the force rather than brute strength.
Holding Static Poses Too Long
Avoid static holds longer than 30 seconds, which can numb the nerves and lead to damage. Keep the ball moving at all times, rolling across trigger points. Change position frequently to give tissues a break.
Overdoing Treatment Time
Limit self-massage sessions to 5-10 minutes per muscle group. Going longer can inflame tissue and cause microtearing. Take at least 24 hours of rest between treating the same spot to avoid overuse.
Using Too Large of a Ball
Oversized balls are ineffective for small areas like hands, wrists and forearms. Stick to lacrosse balls around 1.5 inches or golf balls. For legs and glutes, tennis or racquetballs provide enough pressure.
Using on Bony Prominences
Avoid directly treating bony areas like the spine, tailbone and ribcage where there is less protective muscle. Use a soft ball and light pressure only to reduce risk of bruising or fracture.
Ignoring Pain Signals
Never force through sharp or radiating pain. Temporary muscle soreness is normal, but stop immediately if nerve pain occurs. Pain means damage could be occurring.
Continuing Use on Injuries
Don’t massage over recent injuries like sprains or fractures until approved by a doctor or physical therapist. Increased blood flow from massage can worsen inflammation.
Performing Before Activity
Don’t foam roll right before a workout or game – this fatigues muscles needing peak performance. Save intensive massage for after activity or rest days.
Using Without Warming Up
Light aerobic activity for 5-10 minutes warms tissues and enhances circulation. Cold muscles don’t respond as well to massage.
Neglecting Upper Body
Don’t focus solely on legs. Shoulders, chest and arms equally benefit from lacrosse ball release. Target all muscles for comprehensive care.
Failing to Hydrate
Drink plenty of water before and after massage to counteract fluid loss from increased blood flow. Dehydration can cause cramping.
Lacrosse balls provide incredible therapeutic benefits when used correctly. Simple adjustments like reducing pressure, pacing sessions, and stopping at the first sign of pain or soreness can optimize results and safety.
Expert Tips to Keep Lacrosse Balls in Top Condition
A quality lacrosse ball is built to withstand frequent use and abuse. But with some basic care, you can prolong its life and performance. Follow these pro tips to keep your lacrosse balls in prime condition all season long:
Check for Damage Frequently
Inspect balls before each use to look for cracks, gouges or flattened sections. Retire any ball with gashes deeper than surface level, as structural integrity will be compromised.
Remove Debris
Carefully pick out any stuck-on dirt, grass, tape residue or other debris which could harbor bacteria. Use a toothbrush and mild soap if needed. Thoroughly rinse and air dry.
Rotate Between Multiple Balls
Using the same ball daily will cause uneven wear. Rotate through 2-3 lacrosse balls to distribute use. This helps balls maintain shape.
Avoid Excessive Moisture
While lacrosse balls can handle light rain and sweat, prolonged moisture exposure can damage the outer shell. Never submerge in water. Wipe down after use and allow to fully air dry.
Store at Room Temperature
Don’t leave balls sitting in extreme cold or heat, like a hot car trunk. Temperature extremes can cause the rubber to become brittle and crack over time.
Re-Grip Older Balls
As the outer shell smooths, grip will deteriorate. Wrap older balls with athletic tape to restore traction and handling.
Avoid Direct Sunlight
Prolonged UV ray exposure can degrade lacrosse ball rubber over months and years. Store out of direct sunlight when possible.
Deflate When Not Using
To extend life of homemade sock or balloon balls, deflate after use so fill material isn’t compacted long-term.
Check Weight Periodically
Density can change over time as fill materials compact and deflate. Add fill as needed to maintain ideal weight and compression.
Disinfect Regularly
Sanitize DIY and used balls with antibacterial wipes or spray to prevent mold or bacterial buildup.
Avoid Prolonged Compression
Don’t leave balls squished at the bottom of a bag long-term. This can flatten shape. Use compartments or dividers.
With some basic maintenance and smart storage methods, your lacrosse balls can deliver years of peak performance. Remember – a properly cared for ball will be safer and more effective.
The Best Lacrosse Ball Brands Based on Durability and Grip
With lacrosse balls used for high intensity massage and exercise, quality matters. The best brands stand out for durability, grip and performance. After testing numerous balls across price points, these brands rose to the top:
Moyo
Moyo therapeutic lacrosse balls are top-rated for their extra thick shell and soft thermoplastic rubber grip. Sticking with natural rubber instead of synthetic polymers gives Moyo balls outstanding resilience. They retain shape even under heavy use.
Amazon Basics
For a budget-friendly option, Amazon Basics lacrosse balls offer surprising quality. Their lightweight rubber stands up well to wear, and raised texture provides excellent non-slip grip. A great value choice.
Gaiam
Gaiam lacrosse balls feature lively rebound, cushy grip and vibrant color options. The average size is ideal for overall massage. While not as durable as pro brands, their affordable price point makes them easy to replace.
OPTP
Physical therapy brand OPTP produces exceptionally durable balls in a range of specific firmness levels. Their unique softly textured shell provides an ideal no-slip grip. A top choice for rigorous clinical use.
Newdoar
Newdoar balls are favored for their varied texture options and lightweight softness. They provide responsive bounce and rebound action. The textured surface digs into trigger points while still gliding smoothly.
What Makes the Best Lacrosse Balls?
Here are the key factors that separate the top lacrosse ball brands:
- Shell durability: Surface should resist scuffs and dents even under intense pressure.
- Grip/traction: Texture enables ball to roll smoothly without sliding around uncontrollably.
- Firmness: Ball shouldn’t be too soft or too hard. Gentle density provides massage.
- Rebound: Ball shouldn’t absorb energy but bounce back, increasing motion.
- Shape retention: Ball should quickly spring back to round shape after compressing.
- Texturing: Small bumps or ridges to dig into muscle knots.
While cheap balls may be fine for light use, serious athletes need ones that maintain integrity over the long haul. Investing a few extra dollars in a top quality brand like Moyo or OPTP will pay dividends with their longevity and performance.
Take your self-massage and myofascial release to the next level by choosing lacrosse balls engineered for durability and function. With the right brand in hand, you’ll feel the difference in your very first roll out.
Why Every Lacrosse Bag Should Have 2+ Lacrosse Balls
Next to your stick, a lacrosse ball is one of the most versatile training tools at your disposal. Having quick access to balls can provide major performance and recovery benefits. Here’s why every lacrosse bag should be stocked with at least 2 balls:
Pre-Practice Activation
Rolling out tight muscles with a lacrosse ball before hitting the field helps activate and lengthen tissues. You’ll be able to warm up faster and have greater range of motion for drills and sprints.
Post-Practice Recovery
Releasing fascia and easing soreness with focused massage after practice or games can speed recovery. You’ll bounce back quicker and be ready for the next session.
On-the-Go Trigger Point Therapy
A lacrosse ball lets you isolate knotted muscles and work out stiffness anytime, anywhere. Keeping one on hand means you can treat minor aches immediately.
Portable Core and Grip Strengthening
Simply squeezing a ball activates hand and forearm muscles crucial for stick skills. Planks and crunches on the ball also fire up core stability that translates to the field.
Improved Blood Flow and Circulation
Rolling tight areas encourages blood flow to oxygenate and nourish tissues. This can accelerate relief of sore, tired muscles.
Greater Connection With Your Body
The biofeedback from lacrosse ball massage builds body awareness. You’ll get to know your muscle tightness patterns.
Anywhere Stress Relief
Using a ball to massage palms or shoulders can provide an immediate sense of relaxation during stressful competition days.
Assisted Isolated Stretching
Pinning a ball under tight hamstrings or hip flexors when stretching provides a deeper mobilizing effect.
Prevention of Injury and Overuse
Releasing muscle adhesions can reduce pull risk by ensuring tissues move freely through full range of motion.
The benefits of always having a lacrosse ball on hand are clear. Pick one up today if you don’t already have at least two stashed in your gear bag!
How Often Should Lacrosse Players Use Ball Massage?
Lacrosse ball massage provides incredible benefits – when performed at the right frequency. But overdoing treatment can lead to excessive muscle soreness and sensitivity. Here are some general guidelines on optimal massage frequency:
During Off-Season
1-2 times per week is sufficient during off-season training. Focus on major muscle groups like shoulders, IT bands, hamstrings, glutes and calves. 15-30 minutes per session is plenty for maintenance.
Pre-Season
Increase to 2-3 times per week in pre-season as intensity ramps up. Make sure to massage 48-72 hours between working the same muscle groups to allow tissue to recover. Spend more time on high use areas like shoulders and hips.
In-Season
During peak season when practicing or playing daily, daily lacrosse ball massage is appropriate. But limit sessions to 5-15 minutes targeting the most fatigued muscles. Avoid overuse injuries by rotating between muscle groups.
Tournament Days
On multi-game tournament days, prioritize self-massage for 15-30 minutes between morning and afternoon or evening games. Quickly roll out shoulders, hips and thighs to keep limbs loose.
Post-Game Recovery
Always use a lacrosse ball after games for 15-30 minutes to help muscles bounce back. Hit any tender or fatigued spots, as well as hips, glutes and IT bands.
Rest Days
Take advantage of rest days to work deeply into neglected areas for 15-30 minutes. Lie on the ball along your spine and under shoulders. Slowly roll out feet.
Injured or Sore Muscles
Gently massage injured/sore muscles once daily for short sessions until healed. Increase blood flow, but avoid aggravating damage with too much intensity.
High-Use Areas
3-4 times per week, devote extra attention to shoulders, calves, hamstrings, hips and IT bands as hotspots.
Listen to your body and adjust frequency and duration based on your needs. Proper recovery helps maximize gains from training and competition. But more isn’t always better with lacrosse ball massage. Stick with “enough but not too much”
The Surprising History Behind the Invention of Lacrosse Balls
The iconic hard rubber lacrosse ball has an intriguing origin story. Far from a straightforward invention, the development of the lacrosse ball we know today was full of twists and turns. Here’s an overview of the fascinating history behind lacrosse balls:
Indigenous Roots
Lacrosse originated among First Nations tribes who played various forms of stickball games. The first balls were handmade, crafted from wood, deerskin stuffed with hair, or simple bundles of rawhide or plant fibers.
These early balls were quite soft relative to today’s versions. Players had to retain control with netted stick heads rather than relying on a bouncing ball. Games honored history, culture and tradition more than competition.
19th Century Innovations
As lacrosse grew in popularity among white settlers in the 1800s, the game became more structured and competitive. New manufacturing capabilities led to experimentation with harder ball materials.
Early innovations included rubber, cork, clay, burlap and even brass. Stitches were added to help balls hold shape. But imperfect materials and assembly meant balls still lacked bounce and durability.
The Hancock Revelation
In the 1850s, dentist W. George Hancock had an epiphany while vulcanizing rubber for dentures – the process could create the first bouncy ball. His handmade vulcanized rubber balls revolutionized many sports, including lacrosse.
Hancock patented his technique in 1855. Virtually overnight, the lacrosse ball was transformed with unprecedented rebound and speed off the stick. However, Hancock’s balls were still handmade and expensive.
Mechanization Leads to Mass Production
In the 1870s-80s, the advent of rubber manufacturing allowed efficient mass production of lacrosse balls for the first time. Standardized molds streamlined stitching and assembly.
Machines could make a ball every few seconds. Major brands like Spalding, Riddell and Adams emerged, as the modern lacrosse ball came to life. Native players, however, often rejected these early factory models as unfamiliar.
Adoption of Synthetic Rubber
In the early 1900s, innovations like vulcanized rubber improved durability. Later, DuPont’s discovery of neoprene in the 1930s took performance higher. This synthetic rubber was virtually indestructible.
By the 1970s, synthetic latex and rubber compounds were common. Today’s lacrosse balls retain natural gum rubber cores for feel, wrapped in hardened polymers for longevity.
The iconic lacrosse ball as we know it emerged from centuries of trial and error combined with manufacturing advancements. Next time you cradle a ball, appreciate the rich history and innovation inside!
Are Lacrosse Balls an Essential Investment for Beginners?
As a new lacrosse player, you’ve likely invested in a stick, pads, cleats and other gear. But should lacrosse balls make the cut for necessary beginner equipment? Here’s a look at the potential benefits of lacrosse balls for new players.
Enhanced Body Awareness
Rolling on a lacrosse ball can help tune into your body’s tightness and trigger points. This improves mind-muscle connection so you learn proper form and movement.
Injury Prevention
Massaging muscles aids recovery between practices, reducing next-day soreness. It keeps tissues supple and flexible, lowering injury risk as your body adapts to new demands.
Post-Practice Recovery
Lacrosse involves tons of sprinting, cutting and physical contact. Myofascial release with a ball is ideal for flushing out fatigue and speeding renewal.
Stickhandling and Cradling Practice
Handling a smaller rubber ball improves grip, hand-eye coordination, and wrist flexibly to better control the stick and ball.
Shot Power Training
Increase shooting strength by finger rolling or throwing balls against a rebounder to work similar muscles without your stick.
Accessible Anywhere
A ball takes up little space in your gear bag, so recovery tools are handy at the field, home, gym or on the road.
Budget-Friendly
Lacrosse balls are an extremely affordable way to enhance training at just a few dollars each. Other tools like rollers and massage guns can cost hundreds.
Downsides of Lacrosse Balls
However, balls do have some limitations as a beginner investment:
- Improper use risks injury if overdone
- Hard to reach certain areas like middle back by yourself
- Not as versatile as foam rollers, massage guns, or other tools
- Easy to lose or forget at home when packing gear
Overall, lacrosse balls are a wise addition to a beginner’s bag. Start with 1-2 balls and learn proper technique before expanding your collection. Their portability and affordability make lacrosse balls a straightforward way to explore massage and exercise.