Rocky River Lacrosse Wall Ball
“250s”
(25) Strong Hand
(25) Weak Hand
(25) One-Handed R (Mid Grip)
(25) One Handed L (Mid Grip)
(25) Switch Hands (R-L, L-R) – feet and shoulders switching (25) Canadian R – “cross body”
(25) Canadian L – “cross body”
(25) BTB Strong Hand
(25) Weak Hand
(25) Strong Hand
250 Reps. 10-15 minutes.
4x/week = 1000 reps (~1 hour/week)
~35 weeks un3l Day 1 2024 = 35,000 REPS!!!
Points of Emphasis:
Face wall sideways with shoulders turned and opposite foot forward.
Don’t snap at it – catch ball off back shoulder, do not reach. “SoO Hands”
Back elbow off body and turn shoulders and torso when you throw
Aim for a small spot on the wall and hit it every rep
Stay on your toes, move your feet, throw it hard, be an athlete.
Guided Wall Ball Workout
5min Workout
https://powlax.com/powlax-guided-wall-ball-5-minute-beginnere-fundamentals/
Intermediate (10min)
https://powlax.com/powlax-guided-wall-ball-10-minute-intermediate-fundamentals/
Advanced (20min)
https://powlax.com/powlax-guided-wall-ball-20-minute-advanced-skills/