One-Knee Shooting is a simple shooting drill designed to help players isolate the upper-body mechanics of their shot.
Set Up
Players drop to their back knee, get into a strong loaded position with their hands back, shoulders turned, and stick prepared to shoot. From this position, players rotate through their core and upper body, drive their hands through the shot, and finish toward the target.
Taking the legs out of the movement allows players to feel the actual shooting motion without relying on a run-up, jump, or lower-body momentum to generate power.
Coaching Points & Principles
- The goal isn’t necessarily to shoot as hard as possible; it’s to develop a better understanding of loading the stick, creating rotation, driving the hands, transferring energy through the upper body, and finishing with control.
- Once players stand back up, they can reconnect these mechanics with their legs and footwork to create a more fluid and efficient full-body shot.
