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
