This routine can be performed by either gender. The following stick drills should be used daily in the off-season and several times per week during the season. Once you master your stick (which takes a lot of dedication) the rest of your game will fall into place with much less frustration. Stick with it!
Boys; gloves are mandatory
Girls; gloves are optional (if you wear them during a game wear them during practice)
Any wall is fine, but a smooth surface at least 10 feet tall is optimum (concrete, block)
Drills should take no longer than 30 minutes maximum
Stand approx.12-15 feet from the wall
Do not let the ball hit the ground
Pass and catch in the area above your shoulder; to the right of left or your head
Strong hand toss/catch,
Strong hand quick stick 50 times; then 50 times weak hand
Strong hand 1 hand catch and cradle 50 times; then 50 times weak hand
Strong hand catch and face dodge 50 times; then 50 times weak hand
Split dodge/ throw right catch right/ split to left hand throw left and catch left 50 times
Quick stick while the ball is in the air switch hands on every toss 50 times
Cross-handed 50 times each hand. Throw right rotate hands left and visa versa
One hand passing/shooting 50 times each hand (start with hand close to the stick head…as you get better and stronger move your hand down the stick shaft)…experiment
Behind the back 50 times each hand
Develop you own routine: if space is big enough jog down the wall while passing. Jog while catching to the right then reverse. Behind the head catching. Bounce pass catching.
Pass and catch with the wall by having the ball being either passed or caught in an unconventional manner or less than perfect spot. Less than perfect passes happen in EVERY game…get ready. Be the best you can be…… regardless of conditions. ¼ cradle repeat 50 times; then 50 times weak hand
WALL BALL is one of the best things you can do to improve catching, throwing, and shooting. All you need is a wall, your stick, and a ball.
Improves:
Accuracy
Stick Skills
Passing
Shooting
Catching
Dodging
Conditioning
Hand Eye Coordination
Strengthens:
Wrists
Forearms
Body Trunk
Core
Shoulders
Legs
For Best Results:
Find a flat brick or concrete wall at least 10 feet high, the longer the better. You have permission to use the big outside wall of the gym at Barlow, the one that faces the septic field.
Every drill that you do — do it with both hands.
Stand 5-7 yards away from the wall.
Practice this routine at least 4-5 times per week.
Each practice session should be at least 20 minutes. If you finish all drills in less than 20 minutes, repeat starting with the drill that challenged you the most.
Use your ipod!
Have fun!
Wall Ball Drills:
Quick Stick with no cradle. (50 right, 50 left.)
One hand Quick Stick, no cradle. (50 right, 50 left.)
Quick Stick, change hands each time you throw the ball while the ball is in the air, no cradle. (50 right, 50 left.)
Both hand catch and cradle, with one quick cradle. (50 right, 50 left.)
One hand catch and cradle, with one quick cradle. (50 right, 50 left.)
Face Dodge: Catch, face dodge, throw. (50 right, 50 left.)
Split Dodge: Throw right, catch right. Split dodge to left hand, throw left, catch left. Split back to right hand. (50 right, 50 left.)
Cross handed, weak side. (50 right, 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, 50 left).
Pass and Catch on the move, side to side. (Go for 30 seconds, rest for 30 seconds, repeat 3 times.)
Develop your own drill. Be creative and make sure you use both hands
