How to throw an over the head check
Throwing an over-the-head check in lacrosse requires proper technique and timing to be effective and to avoid penalties. Here's a step-by-step guide to executing an over-the-head check:
1. Positioning
Defensive Stance: Start in a proper defensive stance. Keep your knees bent, your feet shoulder-width apart, and your stick held with both hands.
Distance: Ensure you are within a stick's length of your opponent. Too far away, and the check will be ineffective; too close, and you risk a penalty for cross-checking or slashing.
2. Approach
Mirror Movements: As your opponent moves, mirror their movements to stay in front of them. Maintain a low and balanced stance.
Watch the Hands: Focus on your opponent's hands and the stick. The hands are the target for the over-the-head check.
3. Execution
Wind Up: Bring your stick back over your head with your top hand leading and your bottom hand following. This motion should be quick but controlled.
Aim: Aim for the top hand of your opponent, as this is where they control their stick.
Follow Through: Bring your stick down swiftly and directly onto your opponent's stick or hands. The motion should be downward and slightly forward, ensuring that your stick makes contact with theirs.
4. Recovery
Recoil: After making contact, immediately bring your stick back into a defensive position. Do not linger in the air or leave your stick extended.
Reposition: Get back into your defensive stance and be ready for the next move by your opponent.
Tips and Considerations
Control: Ensure you have full control over your stick. Wild or uncontrolled swings can lead to penalties for slashing or illegal checking.
Timing: The timing of your check is crucial. It should be performed when your opponent is about to make a move or is slightly off-balance.
Practice: Practice the motion repeatedly in practice to develop muscle memory and improve your accuracy and control.
Legal Check: Make sure your check is within the legal limits of the game, which vary slightly between men's and women's lacrosse. Always check the latest rules for your league or association.
Common Mistakes to Avoid
Overcommitting: Do not overcommit to the check, which can leave you out of position.
High Checks: Avoid hitting the opponent's helmet or body, as this can result in penalties.
Telegraphing: Do not telegraph your check by bringing your stick back too far or too slowly, as this gives your opponent time to react.
Drills to Improve Over-the-Head Checks
Partner Drills: Work with a partner to practice the over-the-head check. Start slowly to focus on technique, then gradually increase speed and intensity.
Target Drills: Set up targets (such as cones or dummy sticks) at varying heights and practice hitting them with over-the-head checks.
Footwork Drills: Combine footwork drills with checking drills to improve your ability to stay balanced and in position while executing checks.
By incorporating these techniques and drills into your practice routine, you can improve your over-the-head checking ability and become a more effective defender in lacrosse.
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