Home
 
 
My my My my
 
 
 
 
 
 

 

WALL BALL

 

There are no shortcuts to lacrosse stick-skill proficiency. Every lax player has spent time on the WALL.

The best have spent the most.

WALL BALL is a practice technique used by many of today's top players to develop their catching, passing, and shooting technique. The concept is simple: Stand 3-5 yards away from a solid wall or bounceback (anything without a window!) and throw the ball against the wall and catch the rebound. Once you’ve done that with your strong hand, then do it with your weak hand.

 

LYL stresses the need for players to “Get On the WALL” in between practices. To encourage that habit, LYL has a  tiered challenge for all of our players. Keep doing WALL BALL drills, and it won't take long before you notice a big difference. CORRECT TECHNIQUE MUST BE ADHERED TO, OR YOUR EFFORTS WILL BE WASTED.

 

***Scroll Down to See Hints on Proper Wall Ball Technique***

 

WALL BALL CHALLENGE

 

If you are up to the challenge, here are the rules:

  1. Complete the stated repetitions under 20 minutes
  2. Order of the skills is not important
  3. Drops are not allowed (i.e. complete without drops)
  4. Tier 3-6: Ball MUST be caught above the shoulders to count

 

TIER 1 - 10 REPETITIONS EACH (Target Level = Grade 3/4)

 

1.     2 HAND RIGHT (w/ cradle)

2.     2 HAND LEFT (w/ cradle)

3.     2 HAND RIGHT FACEDODGE (right catch, facedodge, right throw)

4.     2 HAND LEFT FACEDODGE (left catch, facedodge, left throw)

5.     2 HAND SPLIT DODGE (catch right, switch hands, throw left, catch left, switch hands throw right)

6.     2 HAND ROLL DODGE (catch right, roll & switch hands, throw left, catch left, roll& switch hands, throw right)

 

TIER 2 - 15 REPETITIONS EACH (Target Level = Grade 3/4)

 

1.     1 HAND RIGHT (catch, cradle, throw)

2.     1 HAND LEFT (catch, cradle, throw)

3.     2 HAND RIGHT (w/ cradle)

4.     2 HAND LEFT (w/ cradle)

5.     2 HAND SPLIT DODGE (catch right, switch hands, throw left, catch left, switch hands throw right)

6.     2 HAND ROLL DODGE (catch right, roll & switch hands, throw left, catch left, roll& switch hands, throw right)

7.     2 HAND RIGHT X-OVER CATCH (throw right so ball rebounds to left, cross-over catch)

8.     2 HAND LEFT X-OVER CATCH (throw left so ball rebounds to right, cross-over catch)

 

TIER 3 - 25 REPETITIONS EACH (Target Level = Grade 5/6)

 

1.     1 HAND RIGHT (catch, cradle, throw)

2.     1 HAND LEFT (catch, cradle, throw)

3.     2 HAND RIGHT (w/ cradle)

4.     2 HAND LEFT (w/ cradle)

5.     2 HAND RIGHT FACEDODGE (right catch, facedodge, right throw)

6.     2 HAND LEFT FACEDODGE (left catch, facedodge, left throw)

7.     2 HAND SPLIT DODGE (catch right, switch hands, throw left, catch left, switch hands throw right)

8.     2 HAND RIGHT X-OVER CATCH (throw right so ball rebounds to left, cross-over catch)

9.     2 HAND LEFT X-OVER CATCH (throw left so ball rebounds to right, cross-over catch)

10.   2 HAND RIGHT QUICKSTICK (no cradle)

11.   2 HAND LEFT QUICKSTICK (no cradle)

 

TIER 4 - 35 REPETITIONS EACH (Target Level = Grade 5/6)

 

1.     1 HAND RIGHT (catch, cradle, throw)

2.     1 HAND LEFT (catch, cradle, throw)

3.     2 HAND RIGHT (w/ cradle)

4.     2 HAND LEFT (w/ cradle)

5.     2 HAND SPLIT DODGE (catch right, switch hands, throw left, catch left, switch hands throw right)

6.     2 HAND ROLL DODGE (catch right, roll & switch hands, throw left, catch left, roll& switch hands, throw right)

7.     2 HAND RIGHT X-OVER CATCH (throw right so ball rebounds to left, cross-over catch)

8.     2 HAND LEFT X-OVER CATCH (throw left so ball rebounds to right, cross-over catch)

9.     2 HAND PASS SWITCH HANDS CATCH (throw left so ball rebounds to right, switch hands to catch right, throw so rebounds to left, switch hands and catc)

10.   2 HAND RIGHT QUICKSTICK (no cradle)

11.   2 HAND LEFT QUICKSTICK (no cradle)

 

TIER 5 - 50 REPETITIONS EACH (Target Level = Grade 7/8)

 

1.     1 HAND RIGHT (catch, cradle, throw)

2.     1 HAND LEFT (catch, cradle, throw)

3.     2 HAND RIGHT (w/ cradle)

4.     2 HAND LEFT (w/ cradle)

5.     2 HAND RIGHT FACEDODGE (right catch, facedodge, right throw)

6.     2 HAND LEFT FACEDODGE (left catch, facedodge, left throw)

7.     2 HAND SPLIT DODGE (catch right, switch hands, throw left, catch left, switch hands throw right)

8.     2 HAND RIGHT X-OVER CATCH (throw right so ball rebounds to left, cross-over catch)

9.     2 HAND LEFT X-OVER CATCH (throw left so ball rebounds to right, cross-over catch)

10.   2 HAND RIGHT QUICKSTICK (no cradle)

11.   2 HAND LEFT QUICKSTICK (no cradle)

 

TIER 6 - 50 REPETITIONS EACH (Target Level = Grade 7/8)

 

1.     1 HAND RIGHT (catch, cradle, throw)

2.     1 HAND LEFT (catch, cradle, throw)

3.     2 HAND RIGHT (w/ cradle)

4.     2 HAND LEFT (w/ cradle)

5.     2 HAND SPLIT DODGE (catch right, switch hands, throw left, catch left, switch hands throw right)

6.     2 HAND ROLL DODGE (catch right, roll & switch hands, throw left, catch left, roll& switch hands, throw right)

7.     2 HAND RIGHT X-OVER CATCH (throw right so ball rebounds to left, cross-over catch)

8.     2 HAND LEFT X-OVER CATCH (throw left so ball rebounds to right, cross-over catch)

9.     2 HAND PASS SWITCH HANDS CATCH (throw left so ball rebounds to right, switch hands to catch right, throw so rebounds to left, switch hands and catc)

10.   STRONG HAND BEHIND THE BACK (behind the back throw, catch to front side)

11.   2 HAND RIGHT QUICKSTICK (no cradle)

12.   2 HAND LEFT QUICKSTICK (no cradle)

 


"Your Lacrosse Stick Should Become Part of Your Body!"

 

To become proficient in passing and shooting, the player must be able to propel the ball from the stick with the wrist "snap." Many beginning players pass and shoot with an arm motion, or "push" the ball, which causes the ball to leave the stick on a low trajectory resulting in a low pass or shot. An excellent way to develop the wrist snap is to utilize the wall. Go to a cinderblock or brick wall and stand approximately 3 to 5 yards away. Any wall will work (no windows), but a smooth concrete surface at least 10 feet tall is the best.

 

You can and will observe daily improvement if proper technique is maintained. Increase the reps as wrists become stronger. Aim for as many reps as possible with desired form, however. This is a lefty-righty work out. Attempt to do as many reps as possible. Remember, your goal is to strengthen the wrists, to become proficient in releasing the ball with the snap of the wrists, to gain hand speed, and to develop a quick release.

Do as much as much of this routine 4-5 times a week for 15-20 minutes (no more). Beginning players should start at 30 reps with each hand before moving to a different part of the drill. Your goal should be to get through the entire drill (50 reps with each hand) with each hand in under 20 minutes. If you only get through part of the drill, it is easy to set a goal for next time.

 

Proper 1 hand technique:

Wearing gloves, hold the stick in one hand at its balance point and then place the head of the stick in the "box" area next to the ear. Then with one hand, "snap" the wrist which will cause the ball to come out of the stick in a straight line and bounce off the wall straight back into the stick kept in the box area. This will be difficult at first. Do not take shortcuts. Keep the head of the stick in the box and not down off the shoulder.

 

Proper 2 hand technique:

Wearing gloves, hold the stick with your top hand approximately half way down the shaft of the stick. Your opposite hand should cover the end cap. Snap the top wrist while bringing the bottom hand towards your dominant arm pit. This will help to keep your stick in a vertical postion. Try to keep the head of the stick in the box at all times. Passing is like casting a fishing line. Be ready for the ball to return in a hurry. Change your foot stance as you change your hands, that is lead with your left foot if passing from the right, and so forth. Stick protection is important.

 

Proper Cross hand technique:

This is the similar to two hand technique. Hold the stick such that the dominant hand is across your body. The head of the stick should be kept in the "box" near the opposite ear. This will be awkward at first but only the advanced players will get to this stage.

 

Remember the above must be performed in the correct manner, that is: stick in the box, overhand motion, wrist snap. If your form is sloppy, such as letting the stick hang down off the shoulder, you will be slinging the ball and thus wasting your time.