Flat Ground PVC Lacrosse Rotations

Start in your pitching stance on flat ground, holding a PVC pipe like a lacrosse stick. Begin the movement by coiling into your rear hip, keeping your back leg stable and pelvis stacked while lifting your stride leg. Stride out, opening your hips. As you initiate rotation, drive through the back hip and allow your torso to rotate smoothly toward your target after the hips. Finish by performing a “chop” with a PVC pipe to simulate your pitching motion. Focus on maintaining posture, balance, and sequencing—hip rotation first, followed by trunk and shoulders.