The STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

Wide-Stance Anti-Rotation Chop with Rope

Who Does It

Paul Rabil, MLL All-Star

Sports Performance Benefits

This movement builds rotational strength and stability in the core from a standing position, which closely mimics the motions a lacrosse player must perform on the field. The exercise helps you throw faster and shoot harder while remaining balanced and in control of your body. It can also help you thwart your opponents’ attempts to knock you out of position.

How To

• Assume extra-wide stance with a cable machine to your right. Hold the rope attachment in front of your chest with your arms extended
• Rotate your upper body to the right as far as your range of motion allows. Keep your arms directly in front of your chest—do not move your lower body
• Reverse the movement and rotate your upper body toward the left as far as you can, pulling rope attachment with you as you move. Keep your arms directly in front of your chest and do not move your lower body
• Continue rotating your torso in each direction

Sets/Reps: 3-4×8-10 each direction

Coaching Points

• Maintain a wide, stable base
• Rotate through your core to pull the rope across your body
• Keep your arms straight as you move