Most great players and coaches advocate “wall-ball” as an effective way to improve your stick skills.  But, what exactly is “wall-ball,” and what’s the best way to do it?  Simply put, “Wall-Ball” is throwing and catching using a wall instead of a team mate.  However, there are certain drills which maximize this practice.  Defensemen and goalies, you should use a short-stick instead of your d-pole.

Drill #1:  One-handed quick stick

            Stand 3-5 yards from the wall and hold your lacrosse stick in the middle of stick with one hand.  Throw and catch for 60 seconds per before switching to your other hand, making sure you do not cradle.  Your goal should be 30 catches in a row. 

Drill #2:  One-handed catch-n-cradle

            Stand 3-5 yards from the wall, holding your lacrosse stick in the middle of the stick with one hand.  Throw and catch for 60 seconds before switching to you other hand.  Each time you catch the ball, cradle it once before throwing it.  This is a great forearm workout!  Your goal should be 30 catches in a row.

Drill #3:   Two-handed changing hands

            Stand 3-5 yards from the wall, holding your lacrosse stick normally.  Throw and catch for 60 seconds before taking a break.  If you catch the ball with your right hand, change to your left before throwing it.  Repeat that each time.  Again, your goal should be 30 catches in a row.

Drill #4:   Two handed changing hands with a roll dodge

            Stand 3-5 yards from the wall, holding your lacrosse stick normally.  Throw and catch for 60 seconds before taking a break.  If you catch the ball with your right hand, turn away from the wall and change to your left as you practice a roll dodge.  When you face the wall again, throw the ball with your left hand and repeat.  Again, your goal should be 30 catches in a row.

Drill #5:   Shot strengthening and accuracy improvement

            Make a small X on the wall with a piece of tape.  Stand 15 yards from the wall, holding your lacrosse stick normally.  Take a step towards the wall and shoot the ball as hard as you can, aiming for the X.  Make sure you practice shooting both lefty and righty.  Do this for several minutes before taking a break – it’s a great workout.

Drill #6:   Goalie practice

            Stand 15 yards from the wall, holding your lacrosse stick normally.  Throw the ball again the wall as hard as you can, trying to hit different places on the wall each time.  Instead of catching the ball, practice ‘saving’ the ball, making sure to step towards the wall as you make the save.  Do this for several minutes before taking a break.

Provided By:  Mike Mulvey, Head Lacrosse Coach, Bolles High School

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