Lacrosse Testing: How Do You Compare? (Part 2)

fms-November 26th, 2013-

On September 21st 148 lacrosse players involved with the Toronto Rock Elite League were put through an NLL style Combine.

There were 5 tests in total and when combined provide a great athletic profile of each athlete.

Part 1 examined the 3 Performance Tests.

The other 2 tests were Movement Screens and consisted of the Overhead Squat test and Rotary Stability test.

They assess each athlete and show any dysfunctional joint or muscle weakness that may predispose the athlete to injury or be limiting them in their performance tests.

Let’s look at each test closer.

OVERHEAD SQUAT 3 is the highest score meaning perfect, 2 is good or average, 1 is the lowest and is poor.

This single movement divulges crucial information about each athlete’s mobility and stability in the kinetic chain. The following video explains just how much this simple test can tell me about an athlete.


If an athlete scores a 2 it means that there is a restriction somewhere that we can work to fix and help the athlete ‘move’ better.

The restriction may affect their running or their ability to produce power if it’s tight hips or poor ankle mobility for example.

If they score a 1 it means there are many restrictions and possibly even lack of the basic movement pattern of squatting.

A squat is one of the primary patterns the body needs to learn, and if the athlete isn’t able to perform it properly they won’t efficiently perform more complex skills like sprinting and change of direction.

ROTARY STABILITY 3 is the highest score meaning perfect, 2 is good or average, 1 is the lowest and is poor.

This movement pattern is complex and requires proper neuromuscular coordination and energy transfer from one segment of the body to another through the torso. More specifically from the lower body to the upper body. An example of this is the lacrosse shot.

In the above video, a 3 is if the athlete can control the movement using the same arm and leg. A 2 is scored for being able to control touching your opposite arm to opposite knee. A 1 is if the athlete is unsteady with the opposite arm to leg movement.

A low score indicates poor core stability. The higher the score the better the athlete can transfer force from their lower body to their upper body without any energy leaks along the way.

As mentioned when you shoot the power is generated in the lower body and travels up through the core into the arms. A poor score on this test means that not all of the power generated by the legs will reach the arms.

A score of 2 means the athlete has relatively decent core stability but that it could still be improved. The major concern is if an athlete scores a 2 on one side and a 1 on the other.

Imbalance between left and right is an indicator of higher risk of injury in the future.

If we can improve an athlete that scores a 1 to a 2 or better yet to a 3, we will have removed a limitation the athlete had that will ultimately and possibly exponentially improve their ability to PERFORM and play lacrosse!

If you would like to train to become a better lacrosse player, there are programs for all age groups at The Dynamic Athlete designed specifically to work with the Rock Elite League schedule in mind!

Click the link to find info on the Youth Training Programs!

If you haven’t received your results from the Rock Elite League or have misplaced them and would like a new copy email and I can send them to you!

About the Author

Sean Holmes

The owner and Head Strength Coach of The Dynamic Athlete is Sean Holmes. Sean is also the Strength and Conditioning Coach for the Toronto Rock and a certified strength and conditioning specialist (CSCS) and a youth speed and agility specialist (YSAS).

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