“Hitting the Wall” every day is a great way to build up skill, strength, speed, and confidence in stick skills. The goal is to build your lacrosse stick into a part of your body.
Even pro lacrosse players hit the wall every day to keep their stick skills sharp, and they share routines online that their fans can follow. A good example of a wall ball routine, putting in the effort outside of practice to become a better lacrosse player: https://youtu.be/jCP5ze6OyKw
Most schools have large, smooth brick walls which are great for wall ball. Rebounders can also be purchased for practicing at home, see equipment section for suggestions.
Liberty Lacrosse Recommended Wall Ball Routine
These drills must be performed using proper form. 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 and reinforcing bad habits.
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.
Begin with 30 reps of each exercise below with each hand, and gradually increase reps 50 over several weeks as your strength develops. If you are unable to complete the routine in good form, reduce the reps until you build strength.
- One hand: catch and 1cradle
- Two hands: catch and 1 cradle
- Two hands: quick stick
- Two hands: split drill -catch righty, switch and throw lefty/ catch lefty switch and throw righty
- Two hands: catch, face dodge, and throw
- Two hands: catch, fake, and throw
When you can get through 50 reps of the entire basic routine using each hand, begin to add 30 reps, each side, of the elements below in addition to the basic routing. Gradually increase to 50 reps.
- Two hands: cross handed
- Two hands: behind the back
- Two hands: running along the wall throwing and catching.
- Get creative: if you get to this stage, you have earned the right to add in your own special moves!
Your form must be correct to avoid building bad habits and wasting your efforts: stick in the box, overhand motion, wrist snap.