WALL BALL ROUTINES

Your season ended in May. Summer clubs, tournaments, and leagues have finised. School is about to be back in session and we are officially into the long stretch of the "off-season." Most player won't start doing organized lacrosse outside of a few practices here and there till January. How can you take this time and use it to your advantage??? Two words, endless potential to become a better player, WALL BALL.

Now is the time to put in work on your game and began moving towards achieving your team and individual goals in the spring. 20-30 minutes a day can lead to dynamic changes in your abilities as a lacrosse player. Players often want to know what the secret to success in lacrosse is and while there are many factors wall ball is always part of the equation!

(FOLLOW THE JUMP FOR TIPS, DRILLS, AND VIDEOS)

FOR BEST RESULTS

1. Find a flat brick or concrete wall at least 10 feet high, the longer/wider the better 

- Be aware of houses, windows, etc near by

2. Every drill that you do- do it with both hands

3. Always wear gloves when you are performing your routine- 

4. Stand 5-7 yards away from the wall

- Make sure you are comfortable distance for your skill level

5. Perform this routine at least 4-5 times per week

6. Each routine should be 20-30 minutes in length

Right Overhand Throw and Catch

Throw and catch using overhand technique. Limit yourself to one cradle between exchanges. Focus on a spot on the wall that will return the ball back to you in “the box” near your head. (75-100 throws)

Left Overhand Throw and Catch

Same as above, only this time with your left hand. (75-100 throws)

Throw Right, Catch Left

Continue using overhand technique. Throw with your right hand and switch to your left when the ball is in the air. Catch the ball, switch back to your right and repeat. (75-100 throws)

Throw Left, Catch Right

Same as above, reversed. (75-100 throws)

Quick Stick

Shorten the distance to the wall and do these quickly. (50 right, 50 left (no cradle))

Quick Stick - Change Hands

50 right, 50 left (no cradle) --> Throw right (switch hand while ball is in the air) catch left and vice versa.

One Handed Quick Stick

Using only one hand continue the quick stick routine. (50 right, 50 left (no cradle)).

“Canadian” Left Throw and Catch

(Also known as a twisty) 
Hold the stick as you would if throwing and catching right-handed, but position your stick on the left side of your body. (50 throws)

“Canadian” Right Throw and Catch

Hold the stick as you would if throwing and catching left-handed, but position your stick on the right side of your body. (50 throws)

Behind the Back

Different stick throwing techniques are becoming more popular, acceptable, and necessary. Do 25 of these with your left and then right. You never know when it will come in handy...

Run the Wall

If the wall is long enough, run along it for 10-12 yards while throwing against it and catching the rebound. When you reach the end of the wall, turn around and repeat using your opposite hand. Use this drill to finish the workout.

(Ned Crotty Wall Ball Routine)

(Paul Rabil Working the Wall)