Want to add more power to your shot? Perform this drill, recommended by Jay Dyer, strength coach for the nine-time NCAA National Champion Johns Hopkins lacrosse team.

Strong forearms are a must for quickly snapping and hurling a ball into the back of the net. They’re also needed to absorb shocks when executing checks against, and receiving them from, your opponents. To powerfully rip it, Dyer’s Blue Jays perform Pike-Ups, a unique modification of Pull-Ups, which strengthen handgrip, wrists and forearms.

Pike-Ups
•    Grasp pull-up bar with underhand grip, hands shoulder width apart
•    Pull body up until chin is over bar
•    Lower body in controlled motion to start position
•    Rotate pelvis and bring legs up to hands until you’re in pike position
•    Lower body to start position

Sets/Reps: 2-3/6-8
Coaching Points: Keep legs together at all times // Don’t use lower body to help pull yourself up // Don’t swing on bar // Aim to get feet up as high as possible