60 Minute Wall Ball Workout

"Hit the Wall" is a term used frequently by our coaching staff and others in the lacrosse community. The term is in reference to a great exercise routine to help quickly develop your lacrosse stick skills. Below is an excellent example of a routine Wall Ball workout.

Overhand Throw

10 yards

50 each hand

Step forward each throw

3/4 Throw

10 yards

50 each hand 

Step forward each throw

Overhand Bounce Shot

15 yards

25 each hand

Step forward each throw

3/4 Bounce Shot

15 yards

25 each hand

Step forward each throw

Quick-Stick

3 yards

100 each hand

From the ear

Off-Stick Catch

3 yards 

100 total

Cup the top hand

Throw-Change-Catch

3 yards

100 total

Quick-Stick return

Catch-Change-Throw

5 yards

100 total

Stick protection

Catch-Roll-Change

5 yards

100 total

Stick Protection

One Hand Throw-Catch

7 yards

25 each hand

Step Forward

Underhand Shot

15 yards

25 each hand

Step Forward

Pump Fake-Shot

7 yards

25 each hand

High/Low and Low/High

Behind The Back Throw

15 yards

25 each hand

Sideway Stance

Behind The Back Catch

3 yards

25 each hand

Duck and Give

Tennis Ball

15 yards

25 each hand

Overhand, 3/4, Underhand

Over and Back Twirl

50 each hand

Shoulder Width Grip

Wrist and Fingers