Wall Ball Routine

“The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching.” ~ Anson Dorrance

Make sure to have “active feet” during the wall ball routine. Lacrosse players never throw and catch flat footed so be sure to move your feet and step into each pass and catch. Make sure to have your arms away from your body, soft hands and “roll your shoulder” on the catch to protect the ball and be in a triple threat position every time a catch is made. You want to form good habits during your wall ball routine. Ideally you would do this routine daily!

Quick stick – 50 right, then 50 left (no cradle)

One hand quick stick- 50 right, then 50 left (no cradle)

Quick stick- change hands each time you throw the ball while the ball is in the air- 50 right, then 50 left ( no cradle)

Both hand catch and cradle- 50 right, then 50 left (one quick cradle)

One hand catch and cradle – 50 right, then 50 left (one quick cradle)

Face dodge- catch-face dodge-throw- 50 right, then 50 left

Split dodge- throw right, catch right, split dodge to left hand, throw left, catch left, split back to right hand- 50 right, then 50 left

Cross handed- 50 right, then 50 left- “cross handed” means stick in right hand on the left side of body, or stick in left hand on right side of body (one quick cradle each time)