Girls Lacrosse Wall-Ball Program

http://files.LeagueAthletics.com/Images/Club/13943/Girls Lacrosse Wall Ball.docx

I.          5 feet from the wall or with a partner

• 50 Reps of Each

   

• One Hand – Normal throw and catch but with one hand (top hand) Be sure to throw with the sane motion as with two hands

• One handed right

• One handed left

• Both Hands – Normal wind-up and follow-through (hands and stick away from body, follow-through (the motion used in normal open-field passing and shooting)

• Both hands right

• Both hands left

• Quick Stick – Shortened wind-up and shortened follow-through (Hands in tight, used when close to net and in traffic)

• Quick stick right

• Quick stick left

   

• Off-stick (off-stick means using right hand on the left side and left hand on the right side)

• throw right, catch off-stick

• throw left, catch off-stick

• pass off-stick right, catch regular right

• pass off-stick left, catch regular left

   

• Throw right, catch left (switch as ball leaves your stick, get hips around, should be perpendicular to wall)

   

• Throw left, catch right (same as above)

   

• Behind the back to regular catch (all right) (Will need to get stick around quickly)

   

• Behind the back to regular catch (all left) (Will need to get stick around quickly)

   

   

  II. 10 feet from the wall or with a partner

• 50 Reps of Each

• *Throw the ball hard, no lob passes, pick a spot and hit it!

  • Overhand right

  • Overhand left

  • Side arm right

  • Side arm left

  • Throw right, catch left (switch as ball leaves your stick, get hips around, should be perpendicular to wall)

  • Throw left, catch right (same as above)

     

     

     

     

     

     

    **Program modified from OA High School Coach Gardner