Wall Ball Routine

All great players have one thing in common- they have spent a lot of time on the wall. Wall ball is simply the best thing you can do to develop your effectiveness as a lacrosse player.


If I were to give any player trying to move up on the roster or make a team at the next level, I would tell him to spend his time on the wall following this routine. I would do this before I spent time playing indoor lacrosse in the winter, before I spent time shooting on an empty net, before anything else. It is crazy how quickly your stick skills will develop by spending time on the wall- it will make a difference for you.

• Always wear your gloves when playing on the wall.
• Practice with both hands.
• Practice with both your primary and back up stick
• The wall should be smooth, at least 10ft high, no windows nearby.
• Pick a spot out on the wall (defect/scuff mark/tape) and try to hit it each time.
• Stand about 5 yards away from the wall
• Stand in a "triple threat position" in relation to the wall, opposite foot forward, standing perpendicular to the wall. The stick loaded, ready to pass. From this position you are a threat to shoot, pass, or dodge.
• When passing, try to keep the stick head movement minimal- 11 to 1 passing- no big wind up or follow through. Think of your body as a face of the clock- the stick should start out in the 11 o'clock position, and stop around the 1 o'clock position.
• Do not push the ball- snap the ball out of the stick- pull through with your bottom hand as hard or harder than you are pushing with your top.
• Focus on keeping your hands out and up, away from your body- especially your front hand and elbow. Easy at first- as your arms tire, you will want to drop your hands- focus on out and up.
• Keep your feet moving- lacrosse is not a stand still sport, that's the other spring sport.

Follow this routine 3 to 5 times per week- should take no more than 20 minutes when you get the hang of it. Bring the IPOD, crank up the tunes and enjoy it.

Here is the routine:

"regular" passing- 1 cradle and out, 25 right/25 left
quick stick - no cradle 25 right/25 left
face dodge- throw catch bring stick across face and back, repeat 25 right/25 left
Split dodge- throw/catch right, split to left hand, throw and catch left 25 passes each hand
Fake it/Make it- throw/catch right, fake pass another direction, throw catch right 25 each hand
regular passing- 1 cradle and out 25 right/25 left
repeat 2x

keep paying attention to your form- keep arms/hands away, snap the pass dont push it! The repetition of hitting the wall will develop stick skills- practice it the right way.

Get on the wall.
Coach V