Wall Ball Training
One of the easiest and most tried true methods of getting better at lacrosse is playing wall ball. Although it may seem basic and simple, the wall can provide players of all ages and skill levels with beneficial results and difficult challenges. From beginners of the game to professional players, wall ball has been a proven test of one's passing and catching ability, a cornerstone to the game of lacrosse.
Wall Ball Challenge
The Wall Ball Challenge presents a timed assessment for players to execute a specific wall ball routine within a designated duration. This challenge serves as an effective gauge of a player's stick skills and proficiency. Successful completion within the allotted time frame showcases a player's capabilities and improvement in passing and catching abilities. It offers participants a metric to measure their progress and overall performance. All players within our program are expected to accomplish the requisite time as per their grade level. Please review the details below for specific directions, rules, and time requirements. Best of luck to all participants undertaking this challenge.
K-2nd Grade
Wall Ball Challenge
|
Directions & Rules |
||
|
Must wear (helmet and gloves) |
||
|
All drills must be done in the order listed below |
||
|
All required reps must be completed before moving on to the next drill |
||
|
5 Ball max - If the ball is dropped/lost - move on to next ball |
||
|
If you drop the ball, that rep doesn't count - do NOT start over at 0, continue counting. |
||
|
Players must stand 3 sticks lengths (9-10 feet) away from the wall |
||
|
|
||
|
Record Book: |
||
|
Wall Ball Test
|
K-2nd Grade Test |
Repetitions |
Notes
|
|
1-hand Cradle (strong hand)
|
10 |
1 rep is moving stick from ear to nose |
|
1-hand Cradle (off-hand)
|
10 |
1 rep is moving stick from ear to nose |
|
Basic Pass and Catch (strong hand) |
10 |
|
|
Basis Pass and Catch (off-hand) |
10 |
|
|
Catch and switch (alternate hands) |
5 |
1 rep is a pass, catch and switch of hands. |
|
|
|
|
|
Required Time & Record Book |
Times |
|
|
Required time (5 ball max) |
1:20 |
|
|
Record Time #1 Christian Bayardelle |
:52 |
|
|
Record Time #2 Damon Baca |
1:05 |
|
|
Record Time #3 |
|
|
|
|
|
|
3rd Grade
Wall Ball Challenge
|
Directions & Rules |
||
|
Must wear (helmet and gloves) |
||
|
All drills must be done in the order listed below |
||
|
All required reps must be completed before moving on to the next drill |
||
|
5 Ball max - If the ball is dropped/lost - move on to next ball |
||
|
If you drop the ball, that rep doesn't count - do NOT start over at 0, continue counting. |
||
|
Players must stand 3 sticks lengths (9-10 feet) away from the wall |
||
|
|
||
|
Record Book: |
||
|
Wall Ball Test
|
3rd Grade Test |
Repetitions |
Notes |
|
1-hand Cradle (strong hand)
|
10 |
1 rep is moving stick from ear to nose |
|
1-hand Cradle (off-hand)
|
10 |
1 rep is moving stick from ear to nose |
|
Basic Pass and Catch (strong hand) |
10 |
|
|
Basis Pass and Catch (off-hand) |
10 |
|
|
Quick stick passing (strong hand) |
5 |
|
|
Quick stick passing (off hand) |
5 |
|
|
Catch and switch (alternate hands) |
5 |
1 rep is a catch and switch of hands |
|
Cross hand/Canadian passing (strong hand) |
5 |
|
|
|
|
|
|
Required Time & Record Book |
Times |
Notes |
|
Required time (5 ball max) |
1:40 |
|
|
Record Time #1 Christian Bayardelle |
1:06.20 |
|
|
Record Time #2 Parker Arrendale |
1:08.34 |
|
|
Record Time #3 Juan Calero Jr. |
1:09.85 |
|
4th Grade
Wall Ball Challenge
|
Directions & Rules |
||
|
Must wear (helmet and gloves) |
||
|
All drills must be done in the order listed below |
||
|
All required reps must be completed before moving on to the next drill |
||
|
5 Ball max - If the ball is dropped/lost - move on to next ball |
||
|
If you drop the ball, that rep doesn't count - do NOT start over at 0, continue counting. |
||
|
Players must stand 3 sticks lengths (9-10 feet) away from the wall |
||
|
|
||
|
Record Book: |
||
|
Wall Ball Test
|
4th Grade Test ***Must be done in the order below*** |
Repetitions |
Notes |
|
1-hand Cradle (strong hand)
|
10 |
1 rep is moving stick from ear to nose |
|
1-hand Cradle (off-hand)
|
10 |
1 rep is moving stick from ear to nose |
|
Basic Pass and Catch (strong hand) |
10 |
|
|
Basis Pass and Catch (off-hand) |
10 |
|
|
Quick stick passing (strong hand) |
5 |
|
|
Quick stick passing (off hand) |
5 |
|
|
Catch and switch (alternate hands) |
5 |
1 rep is a catch and switch of hands |
|
Cross hand/Canadian passing (strong hand) |
5 |
|
|
Cross hand/Canadian passing (off hand) |
5 |
|
|
|
|
|
|
Required Time & Record Book |
Times |
|
|
Required time (5 ball max) |
1:40 |
|
|
Record Time #1 Christian Bayardelle |
1:12.34 |
|
|
Record Time #2 Jett Weitzen |
1:13.87 |
|
|
Record Time #3 Parker Arrendale |
1:16.92 |
|
5th Grade
Wall Ball Challenge
|
Directions & Rules |
||
|
Must wear (helmet and gloves) |
||
|
All drills must be done in the order listed below |
||
|
All required reps must be completed before moving on to the next drill |
||
|
5 Ball max - If the ball is dropped/lost - move on to next ball |
||
|
If you drop the ball, that rep doesn't count - do NOT start over at 0, continue counting. |
||
|
Players must stand 3 sticks lengths (9-10 feet) away from the wall |
||
|
|
||
|
Record Book: |
||
|
Wall Ball Test
|
5th Grade Test ***Must be done in the order below*** |
Repetitions |
Notes |
|
Basic Pass and Catch (strong hand) |
10 |
|
|
Basis Pass and Catch (off-hand) |
10 |
|
|
Quick stick (strong hand) |
10 |
|
|
Quick stick (off hand) |
10 |
|
|
Catch and switch (alternate hands) |
5 |
1 rep is a catch and switch of hands |
|
Cross hand/Canadian passing (strong hand) |
5 |
|
|
Cross hand/Canadian passing (off hand) |
5 |
|
|
Behind the back (strong hand only) |
5 |
|
|
|
|
|
|
Required Time & Record Book |
Times |
|
|
Required time (5 ball max) |
1:50 |
|
|
Record Time #1 Rex Lee |
1:16.24 |
|
|
Record Time #2 Gabriel Hayden |
1:38.00 |
|
|
Record Time #3 |
|
|
6th Grade
Wall Ball Challenge
|
Directions & Rules |
||
|
Must wear (helmet and gloves) |
||
|
All drills must be done in the order listed below |
||
|
All required reps must be completed before moving on to the next drill |
||
|
5 Ball max - If the ball is dropped/lost - move on to next ball |
||
|
If you drop the ball, that rep doesn't count - do NOT start over at 0, continue counting. |
||
|
Players must stand 3 sticks lengths (9-10 feet) away from the wall |
||
|
|
||
|
Record Book: |
||
|
Wall Ball Test
|
6th Grade Test ***Must be done in the order below*** |
Repetitions |
Notes |
|
Basic Pass and Catch (strong hand) |
10 |
|
|
Basis Pass and Catch (off-hand) |
10 |
|
|
Quick stick (strong hand) |
10 |
|
|
Quick stick (off hand) |
10 |
|
|
Catch and switch (alternate hands) |
5 |
1 rep is a catch and switch of hands |
|
One hand passing (strong hand) |
5 |
|
|
One hand passing (off hand) |
5 |
|
|
Cross hand/Canadian passing (strong hand) |
5 |
|
|
Cross hand/Canadian passing (off hand) |
5 |
|
|
Behind the back (strong hand) |
5 |
|
|
Behind the back (off hand) |
5 |
|
|
|
|
|
|
Required Time & Record Book |
Times |
|
|
Required time (5 ball max) |
2:20 |
|
|
Record Time #1 Jaron Wasserman |
1:40.93 |
|
|
Record Time #2 Robert Frank |
1:43.75 |
|
|
Record Time #3 Jack Lancelot |
1:45.21 |
|
7th Grade
Wall Ball Challenge
|
Directions & Rules |
||
|
Must wear (helmet and gloves) |
||
|
All drills must be done in the order listed below |
||
|
All required reps must be completed before moving on to the next drill |
||
|
5 Ball max - If the ball is dropped/lost - move on to next ball |
||
|
If you drop the ball, that rep doesn't count - do NOT start over at 0, continue counting. |
||
|
Players must stand 3 sticks lengths (9-10 feet) away from the wall |
||
|
|
||
|
Record Book: |
||
|
Wall Ball Test
|
7th Grade Test ***Must be done in the order below*** |
Repetitions |
Notes |
|
Basic Pass and Catch (strong hand) |
10 |
|
|
Basis Pass and Catch (off-hand) |
10 |
|
|
Quick stick (strong hand) |
10 |
|
|
Quick stick (off hand) |
10 |
|
|
Catch and switch (alternate hands) |
5 |
1 rep is a catch and switch of hands |
|
One hand passing (strong hand) |
5 |
|
|
One hand passing (off hand) |
5 |
|
|
Cross hand/Canadian passing (strong hand) |
5 |
|
|
Cross hand/Canadian passing (off hand) |
5 |
|
|
Behind the back (strong hand) |
5 |
|
|
Behind the back (weak hand) |
5 |
|
|
|
|
|
|
Required Time & Record Book |
Times |
|
|
Required time (5 ball max) |
1:50 |
|
|
Record Time #1 James Finch |
1:28.02 |
|
|
Record Time #2 Jaik Mainquist |
1:28.61 |
|
|
Record Time #3 Ben Kupstas |
1:32.03 |
|
8th Grade
Wall Ball Challenge
|
Directions & Rules |
||
|
Must wear (helmet and gloves) |
||
|
All drills must be done in the order listed below |
||
|
All required reps must be completed before moving on to the next drill |
||
|
5 Ball max - If the ball is dropped/lost - move on to next ball |
||
|
If you drop the ball, that rep doesn't count - do NOT start over at 0, continue counting. |
||
|
Players must stand 3 sticks lengths (9-10 feet) away from the wall |
||
|
|
||
|
Record Book: |
||
|
Wall Ball Test
|
8th Grade Test ***Must be done in the order below*** |
Repetitions |
Notes |
|
Basic Pass and Catch (strong hand) |
10 |
|
|
Basic Pass and Catch (off hand) |
10 |
|
|
Quick stick (strong hand) |
10 |
|
|
Quick stick (off hand) |
10 |
|
|
Catch and switch (alternate hands) |
5 |
1 rep is a catch and switch of hands |
|
One hand passing (strong hand) |
5 |
|
|
One hand passing (off hand) |
5 |
|
|
Cross hand/Canadian passing (strong hand) |
5 |
|
|
Cross hand/Canadian passing (off hand) |
5 |
|
|
Behind the back (strong hand) |
5 |
|
|
Behind the back (off hand) |
5 |
|
|
|
|
|
|
Required Time & Record Book |
Times |
|
|
Required time (5 ball max) |
1:40 |
|
|
Record Time #1 James Finch |
1:28.02 |
|
|
Record Time #2 Jaik Mainquist |
1:28.61 |
|
|
Record Time #3 Ben Kupstas |
1:32.03 |
|
High School
Wall Ball Challenge
|
Directions & Rules |
||
|
Must wear (helmet and gloves) |
||
|
All drills must be done in the order listed below |
||
|
All required reps must be completed before moving on to the next drill |
||
|
5 Ball max - If the ball is dropped/lost - move on to next ball |
||
|
If you drop the ball, that rep doesn't count - do NOT start over at 0, continue counting. |
||
|
Players must stand 3 sticks lengths (9-10 feet) away from the wall |
||
|
|
||
|
Record Book: |
||
|
Wall Ball Test
|
High School Test ***Must be done in the order below*** |
Repetitions |
Notes |
|
Basic Pass and Catch (strong hand) |
10 |
|
|
Basis Pass and Catch (off-hand) |
10 |
|
|
Quick stick (strong hand) |
10 |
|
|
Quick stick (off hand) |
10 |
|
|
Catch and switch (alternate hands) |
5 |
1 rep is a catch and switch of hands |
|
One hand top hand only (strong hand) |
5 |
|
|
One hand top hand only (off hand) |
5 |
|
|
One hand bottom hand only (strong hand) |
5 |
|
|
One hand bottom hand only (off hand) |
5 |
|
|
Cross hand/Canadian passing (strong hand) |
5 |
|
|
Cross hand/Canadian passing (off hand) |
5 |
|
|
1/2 moon fake, sidearm pass (strong hand) |
5 |
|
|
1/2 moon fake, sidearm pass (off hand) |
5 |
|
|
Behind the back (strong hand) |
5 |
|
|
Behind the back (off hand) |
5 |
|
|
Around the world (strong hand) |
5 |
|
|
|
|
|
|
Required Time & Record Book |
Times |
|
|
Required time (5 ball max) |
2:30 |
|
|
Record Time #1 |
|
|
|
Record Time #2 |
|
|
|
Record Time #3 |
|
|
College
Wall Ball Challenge
|
Directions & Rules |
||
|
Must wear (helmet and gloves) |
||
|
All drills must be done in the order listed below |
||
|
All required reps must be completed before moving on to the next drill |
||
|
5 Ball max - If the ball is dropped/lost - move on to next ball |
||
|
If you drop the ball, that rep doesn't count - do NOT start over at 0, continue counting. |
||
|
Players must stand 3 sticks lengths (9-10 feet) away from the wall |
||
|
|
||
|
Record Book: |
||
|
Wall Ball Test
|
College |
Repetitions |
Notes |
|
Basis Pass and Catch (strong hand) |
10 |
|
|
Basis Pass and Catch (off-hand) |
10 |
|
|
Quick stick (strong hand) |
10 |
|
|
Quick stick (weak hand) |
10 |
|
|
Catch and switch (alternate hands) |
5 |
1 rep is a catch and switch of hands |
|
One hand top hand (strong hand) |
5 |
|
|
One hand top hand (weak hand) |
5 |
|
|
One hand bottom hand (strong hand) |
5 |
|
|
One hand bottom hand (weak hand) |
5 |
|
|
1/2 moon fake, sidearm pass (strong hand) |
5 |
|
|
1/2 moon fake, sidearm pass (weak hand) |
5 |
|
|
Behind the back (strong only) |
5 |
|
|
Behind the back (weak only) |
5 |
|
|
Around the world (strong only) |
5 |
|
|
|
|
|
|
Required Time & Record Book |
Times |
|
|
Required Time to Practice (5 ball max) |
2:25 |
|
|
Record Time #1 Jaik Mainquist |
2:11.11 |
|
|
Record Time #2 Coach Burton |
2:19 |
|
|
Record Time #3 |
|
|
Wall Ball Training
This routine can be performed by either gender. The following stick drills should be used daily in the off-season and several times per week during the season. Once you master your stick (which takes a lot of dedication) the rest of your game will fall into place with much less frustration. Stick with it!
- Boys; gloves are mandatory
- Girls; gloves are optional (if you wear them during a game wear them during practice)
- Any wall is fine, but a smooth surface at least 10 feet tall is optimum (concrete, block)
- Drills should take no longer than 30 minutes maximum
- Stand approx.12-15 feet from the wall
- Do not let the ball hit the ground
- Pass and catch in the area above your shoulder; to the right of left or your head
- Strong hand toss/catch,
- Strong hand quick stick 50 times; then 50 times weak hand
- Strong hand 1 hand catch and cradle 50 times; then 50 times weak hand
- Strong hand catch and face dodge 50 times; then 50 times weak hand
- Split dodge/ throw right catch right/ split to left hand throw left and catch left 50 times
- Quick stick while the ball is in the air switch hands on every toss 50 times
- Cross-handed 50 times each hand. Throw right rotate hands left and visa versa
- One hand passing/shooting 50 times each hand (start with hand close to the stick head…as you get better and stronger move your hand down the stick shaft)…experiment
- Behind the back 50 times each hand
- Develop you own routine: if space is big enough jog down the wall while passing. Jog while catching to the right then reverse. Behind the head catching. Bounce pass catching.
- Pass and catch with the wall by having the ball being either passed or caught in an unconventional manner or less than perfect spot. Less than perfect passes happen in EVERY game…get ready. Be the best you can be…… regardless of conditions. ¼ cradle repeat 50 times; then 50 times weak hand