Find a flat brick or concrete wall (Racquetball courts work best) at least 10 feet high, the longer the better
Can use the outside wall by the weight room at Middleton High School, please be considerate of school property
Every drill that you do - do with both hands
Always wear gloves when you are performing your routine - you play with gloves so why not practice with gloves
Stand 5-7 yards away from the wall
Perform this routine at least 4-5 times per week
Each routine should be at least 20 minutes in length- if you finish all drills in less than 20 minutes, repeat drills starting with the drill that challenged you the most
Listening to music always helps me work harder, so crank up the tunes!
Have fun!
Lacrosse Wall Ball Drills:
Quick stick – 50 right, then 50 left (no cradle)
One hand quick stick- 50 right, then 50 left (no cradle)
Quick stick- change hands each time you throw the ball while the ball is in the air- 50 right, then 50 left ( no cradle)
Both hand catch and cradle- 50 right, then 50 left (one quick cradle)
One hand catch and cradle – 50 right, then 50 left (one quick cradle)
Face dodge- catch-face dodge-throw- 50 right, then 50 left
Split dodge- throw right, catch right, split dodge to left hand, throw left, catch left, split back to right hand- 50 right, then 50 left
Cross handed- 50 right, then 50 left- “cross handed” means stick in right hand on the left side of body, or stick in left hand on right side of body (one quick cradle each time)
Behind the back- 50 right, then 50 left
Pass the length of the wall, right hand as you run right, left as you run left – do not stop at the end of the wall. Switch hands and catch with the opposite hand. Add behind the back passing as you progress.
