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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