There are no shortcuts to building lacrosse stick-skill proficiency. Every lax player needs to spend time on the wall. Player's with developing skills can build confidence faster and the best players usually spend the most time on the wall.
WALL BALL is a critical practice technique used by many of today's top players to develop their stick skills and proficiency with both hands. It's also a great way to break in and get used to your stick's pocket.
"Your Lacrosse Stick Should Become Part of Your Body!"
To become proficient in passing and shooting, the player must be able to propel the ball from the stick with a wrist "snap." Many beginning players pass and shoot with an arm motion, or by "pushing" the ball, which causes the ball to leave the stick on a low trajectory resulting in a low pass that does not reach its target or a weaker shot. An excellent way to develop the wrist snap is to utilize the wall. Go to a cinderblock or brick wall or use a rebounder and stand approximately 3 to 5 yards away. Any wall will work (no windows), but a smooth concrete surface at least 10 feet tall is the best.
You can and will observe daily improvement if proper technique is maintained. Increase the reps as wrists become stronger. Aim for as many reps as possible with desired form, however. This is a lefty-righty work out. Attempt to do as many reps as possible. Remember, your goal is to strengthen the wrists, to become proficient in releasing the ball with the snap of the wrists, to gain hand speed, and to develop a quick release.
Do as much as much of this routine 3-5 times a week for 15-20 minutes (no more). Beginning players should start at 30 reps with each hand before moving to a different part of the drill. Your goal should be to get through the entire drill (50 reps with each hand) with each hand in under 20 minutes. If you only get through part of the drill, it is easy to set a goal for next time.
Proper 1 hand technique:
Wearing gloves and a helmet, hold the stick in one hand at its balance point and then place the head of the stick in the "box" area next to the ear. Then with one hand, "snap" the wrist which will cause the ball to come out of the stick in a straight line and bounce off the wall straight back toward the stick kept in the box area. This will be difficult at first. Do not take shortcuts. Keep the head of the stick in the box and not down off the shoulder.
Proper 2 hand technique:
Wearing gloves, hold the stick with your top hand approximately half way down the shaft of the stick. Your opposite hand should cover the end cap. Snap the top wrist while bringing the bottom hand towards your dominant arm pit. This will help to keep your stick in a vertical postion. Try to keep the head of the stick in the box at all times. Passing is like casting a fishing line. Be ready for the ball to return in a hurry. Change your foot stance as you change your hands, that is lead with your left foot if passing from the right, and lead with right foot when throwing left. Stick protection is important.
Proper Cross hand technique:
This is the similar to two hand technique. Hold the stick such that the dominant hand is across your body. The head of the stick should be kept in the "box" near the opposite ear. This will be awkward at first but only the advanced players will get to this stage.
DRILLS: (Beginners 30 reps with each hand)
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1 hand: catch and 1 cradle
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2 hands: catch and 1 cradle
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2 hands: quick stick
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2 hands: split drill -catch righty, switch and throw lefty/ catch lefty switch and throw righty
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2 hands: catch, face dodge, and throw
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2 hands: catch, fake, and throw
You must be at 50 reps with each hand before passing this point.
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2 hands: cross handed
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2 hands: behind the back
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2 hands: running along the wall throwing and catching.
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Be creative: if you get to this stage, you have earned the right to!
Remember the above must be performed in the correct manner, that is: stick in the box, overhand motion, wrist snap. If your form is sloppy, such as letting the stick hang down off the shoulder, you will be slinging the ball and thus wasting your time. CORRECT FORM MUST BE ADHERED TO, OR YOUR EFFORTS WILL BE WASTED.
Stand about ten feet from a wall.
50 repetitions with right hand (Throw and catch)
50 repetition with left hand (Throw and catch)
25 repetitions -Throw left catch right
25 repetitions -Throw right catch left
Stand about 5 feet from the wall for the one-handers*
50 repetitions -One hand right handed
50 repetitions -One hand left handed
50 repetitions -2 hand quicksticks right hand
50 repetitions -2 hand quicksticks left hand
*Better for later in the drill as fatigue sets in
Advanced
50 repetitions -Behind the back right handed
50 repetitions -Behind the back left handed
50 repetitions -Left hand sidearm
50 repetitions -Right hand sidearm
If you can be consistent doing wall drills, it won't take long before you notice a huge difference.
