HEADLINES  | | | ALL YEAR Wall Ball Routine RELAXers,
To keep everyone sharp and ready to go for lacrosse season (keep the faith!!), here is great wall ball routine that can be done by anyone! Stay healthy, stay positive!
World Class Wall Ball Routine
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
| Don't put your stick down!
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
Videos:
Google "Lacrosse Wall Ball"
There are dozens of demos!
|
|
|
|
