One handed

Advice for all the Defenders? Tips from the coaches. Advice from players.

Moderator: Moderators

Forum rules
Before posting on the forum please ensure you read the Board Wide Rules
Posts: 10
Joined: Wed Nov 09, 2005 1:39 pm

One handed

Postby Konnor Sun Apr 13, 2008 11:57 am

Hi there,

I was curious to know how one might train to improve a one handed grip with a D-pole.

I see alot of american college lacrosse players briefly switch to one handed grips when they are in a spot of bother and don't have time to switch hands completely.


I'm very weak with a one handed grip, particularly with the left hand. Switching to this grip is difficult also.

Which combination of these (or other) might improve my one handed grip?

- hit the gym (forearm/bicep excercises)
- Train normally but for longer
- Train with a weighted head
- get a lighter shaft (currently using a torque on a Kryptolite)

Any comments suggestions would be welcomed. Thanks,
User avatar
Posts: 409
Joined: Thu May 10, 2007 5:26 pm
gender: Male

Postby Livlax Sun Apr 13, 2008 12:27 pm

as longpoles we dont always have the time to change hands, i often switch to one hand, if only to prevent a trailing check.

it is also a handy move to have if your running down the wing as it'll keep your stick further away from any shortie.

all your ideas are right, i mean arm and upper body strength is never a bad thing to work on as a pole as it'll come in handy with all aspects of your game, it's important when hitting the gym to build up "supporting muscles" such as your wrists, shoulder, and back muscles, you can have the biggest guns in the world but it's the often looked over supporting muscles that do alot of the work.

a lighter pole is still down to personal preference, but i guess the lighter the stick the easier to manoeuvre .

try holding your stick (with a ball in) in one hand with the head touching the floor, then lifting and lowering the stick slowly using only your wrist. it'll increase your wrist strength and get you used to moving your stick one handed.

Maybe train with a wooden d pole - That will improve strength :!:
Sure Cheeky will have 1 left :wink:
Posts: 723
Joined: Fri Mar 17, 2006 11:23 am
gender: Male

Postby kjk20 Sun Apr 13, 2008 2:13 pm

The best way to train your body to do what you want it to do, is to do what you want it to do.

That is, practice switching your grip with a ball in it, holding the stick in one hand with the ball in it and running.
Ex Bath Uni
Ex Bath
User avatar
Posts: 284
Joined: Wed May 02, 2007 6:10 pm
gender: Male

Postby hatswell Sun Apr 13, 2008 2:20 pm

kjk20 wrote:The best way to train your body to do what you want it to do, is to do what you want it to do.

That is, practice switching your grip with a ball in it, holding the stick in one hand with the ball in it and running.

I agree, the best way to improve is just keep on doing it and soon it will come naturally. This has saved me in many matches when i make my run down the wing.
fifteen peter twenty
Posts: 468
Joined: Thu Nov 03, 2005 3:30 am
gender: Male

Postby fifteen peter twenty Sun Apr 13, 2008 11:39 pm

Try some weighted sweat band type things for a bit of two birds one stone involvement. Play lax and get your wrists and forearms henched.
User avatar
Posts: 3860
Joined: Thu Nov 03, 2005 10:41 am
gender: Male

Postby cheekylaxstuff Mon Apr 14, 2008 8:43 pm

Train with my last remaining Hickory shaft
Jewellery,Wooden Shafts,Lacrosse Antiques,Lax Art * Random kit
User avatar
Posts: 4109
Joined: Thu Nov 03, 2005 1:36 pm
gender: Male
Location: Heaton Moor, Stockport

One Handed Goal

Postby UKLaxfan Mon Apr 14, 2008 9:26 pm

Brian Farrell - Maryland scored one handed this weekend vs Hopkins

User avatar
League Mod
League Mod
Posts: 777
Joined: Sat Dec 17, 2005 1:18 pm
gender: Male
Location: Newcastle-Upon-Tyne

Postby ibop Mon Apr 14, 2008 9:33 pm

Awesome, my best mate stayed with him on our Lutherville exchange, I think his dad is in the hall of fame too
The only time he takes his foot out of his mouth, is to put the other one in!

Newcastle-Upon-Tyne #4 08-
Durham #4 05-09
User avatar
Posts: 1791
Joined: Mon Nov 28, 2005 2:20 pm
gender: Male

Postby Tom_Southampton Tue Apr 15, 2008 9:31 am

I have wrist weights that i wear for training.
that combined with a cheeky dpole makes for a knackering session. your arms feel knackered by the end
User avatar
Posts: 49
Joined: Mon Nov 28, 2005 2:09 pm
gender: Male

Postby tcjfewson Sat Apr 19, 2008 3:56 pm

get a cheap tennis ball and cut a slit in it about an inch long, squash the ball long the cut to open it up.

fill the ball with as many 1ps u can fit in there to weight it and just practice cradling with that. Its really good for working the fore-arms and getting them accustomed to your cradling action and change of hands.

when u can use that well, a normal ball will feel like nothing!

Blues #22
Ex-South #12
Ex-Bath Uni #19
Ex-Bath City #91

Return to “Defence Tips”