30-Minute Wall Ball Routine for Women’s Lacrosse: Improve Your Stick Skills
This 30-minute wall ball routine is designed for women’s lacrosse players looking to improve their stick skills. The focus is on enhancing passing accuracy, hand-eye coordination, quick stick movements, and overall stick control.
Segment 1 (0:00 – 5:00): Warm-Up - Basic Passing
• Drill: Standard Right-Hand/Left-Hand Passing
• Right-Handed Passing (2.5 minutes):
• Stand 5-10 feet away from the wall.
• Throw the ball against the wall with your right hand and catch it with your right hand.
• Focus on accuracy, hitting the same spot on the wall each time.
• Left-Handed Passing (2.5 minutes):
• Switch to your left hand and repeat the same drill, throwing and catching with your left hand.
• Focus on clean, smooth movements, keeping your eyes on the ball.
Segment 2 (5:00 – 10:00): Quick Stick Passing
• Drill: Quick Stick (No Cradling)
• Stand 5-7 feet from the wall.
• Using your right hand, throw the ball against the wall and catch it immediately without cradling, working on quick, snappy movements.
• After 2.5 minutes, switch to your left hand and repeat.
• Focus on keeping your wrists loose and quick while controlling the ball efficiently.
Segment 3 (10:00 – 15:00): One-Handed Passing
• Drill: One-Handed Control (Right and Left Hands)
• Right Hand (2.5 minutes):
• Stand close to the wall and practice passing with just your right hand on the stick.
• Focus on controlling the stick with your wrist, ensuring the ball hits the same spot every time.
• Left Hand (2.5 minutes):
• Switch to your left hand and repeat.
• This will help strengthen your weaker hand and improve stick control.
Segment 4 (15:00 – 20:00): Catching and Switching Hands
• Drill: Cross-Hand Catching and Switching
• Stand 5-7 feet away from the wall.
• Throw with your right hand, catch with your left hand, and immediately switch hands to throw again.
• Continue alternating hands after each catch, focusing on smooth, quick transitions.
• This drill enhances coordination and fluidity in hand switching, an essential skill in lacrosse.
Segment 5 (20:00 – 25:00): Over-the-Shoulder Passes
• Drill: Over-the-Shoulder Catching
• Stand 7-10 feet from the wall.
• Throw the ball against the wall, turning your body so you catch the ball over your shoulder as if receiving a long pass.
• Practice with both your right and left hands (2.5 minutes each), focusing on catching and turning quickly.
Segment 6 (25:00 – 30:00): Ground Ball Passing
• Drill: Ground Ball Scoop and Pass
• Stand 5-7 feet from the wall.
• Throw the ball low against the wall so it bounces back on the ground. Scoop it up and immediately pass it back.
• Focus on proper ground ball technique, getting low and cradling quickly.
• Alternate between your right and left hands to practice scooping and passing from both sides.
Cool Down (Optional)
• After completing the wall ball routine, stretch your arms and shoulders to cool down and prevent injury.
This 30-minute routine is designed to enhance core lacrosse stick skills, including passing, catching, quick stick movements, and ground ball control. By consistently practicing this wall ball routine, you’ll improve your accuracy, hand-eye coordination, and overall performance in women’s lacrosse.
