Wear gloves – you play with them, so make sure you train with them.
Use a flat brick/concrete wall that is at least 10 ft. high. Bounce back walls are fine, but flat, hard surface walls are the best.
Keep it fast paced without sacrificing technique.
The workout should take experienced players at least 25 minutes, but not too much longer. It will take newer players longer than 25 minutes. The more you do it, the less time it will take.
Do the workout 4-5 times a week.
Set measurable goals. ex. I will hit 50 reps off the wall without a drop.
Listen to music.
Do everything fundamentally correct! Make sure to have your feet positioned properly and that you are throwing overhand. Wall ball is all about muscle memory and if you do the wrong things over and over, it will be hard to break those habits.
1) One-hand quick stick (no cradle) – 50 right/50 left (stand 5 ft. from the wall) 2) Both hands quick stick (no cradle) – 50 right/50 left (stand 5 ft. from the wall) 3) Both hands, catch and cradle – 50 right/50 left (stand 15 ft. from the wall) 4) Both hands, catch and cradle, change hands each time you throw the ball while the ball is in the air - 50 right/50 left (stand 15 ft. from wall) 5) Face Dodge – catch, face dodge, throw – 50 right/50left (stand 15 ft. from wall) 6) Split Dodge - throw right, catch right, split dodge to left hand, throw left, catch left, split back to right hand – 50 right/50 left (stand 15 ft. from wall) 7) Behind the back – 50 right/50 left (stand 15 ft. from the wall) 8) Repeat #3 9) Repeat #4 10) Freestyle – do your own thing
If you follow this workout, you will improve:
Overall lacrosse ability
Your chance of contributing to the team during games (playing time)