Lacrosse has been called “the fastest game on two feet.” At any level it is crucial to have amazing stick skills. A wall ball program is a common tool that players are using to improve their game. Having the ability to use both your left and right hand adds versatility to your game. It is what separates the “good ones” from the ones “I need on my team.”
Skill and exercise are two separate qualities. Each must be developed separately. To improve a skill you must practice that specific skill. Realize that skills are learned and they are rapidly forgotten.
Practice your lacrosse stick skills with a wall ball program regularly. Strengthen your muscles in the weight room, condition the cardiorespiratory and muscular systems and practice the specific skills you use to play the game to take your game to a new level.
The execution of any skill requires a sophisticated series of signals sent from the brain to the muscles. Muscle fibers must be activated in the proper sequence to perform a skill with any proficiency. An increase in proficiency will occur if that specific skill, or parts of that skill, is practiced through disciplined repetitions. Focus on a location on a wall and try to hit that spot consistently with the ball during this workout.
The following wall ball workout can be performed before a strength training as a pre-warm up, after a conditioning session as a finisher, or as a team competition that tracks hitting the target and successful throw and catches. The following workout is designed to improve your stick skills as well as your hand eye coordination. Complete at least five of these drills three times a week to enhance your game. Concentrate on good mechanics for 15-20 minutes each session.
50 - Throw Right, Catch Right
50 – Throw Left, Catch Left
50 – Throw Right, Catch Left
50 – Throw Left, Catch Right
50 – Behind the back – Right
50 – Behind the back – Left
50 – Throw Right, Catch off stick high
50 – Throw Right, Catch off stick hip
50 – Throw Left, Catch off stick high
50 – Throw Left, Catch off stick hip