Hello everyone! I happy to announce that I have launched the Lacrosse Techniques - Wall Ball video!
Anywhere lacrosse is played you will hear coaches telling their players to hit the wall because it is the best way to develop the lacrosse passing skill set and muscle memory that all great players have. So to accompany the video I've gone more in depth and offered some sample wall ball workouts.
Why does wall ball develop skills faster and better than just playing catch?
Wall ball is the best way to develop soft hands and passing accuracy because you can get a higher number of repetitions in a shorter amount of time. When comparing the total number of touches (catches and passes) over a player's career the player who played wall ball regularly will have tens of thousands of additional touches over a player who has not. This translates to greater muscle memory and more instinctual play. In addition, coaches can always tell if a player has been hitting the wall during the off-season because it shows.
What should I focus on while playing wall ball?
One of the main reasons to play wall ball is to develop muscle memory. If you are passing with incorrect form you may develop a throwing motion that can inhibit you from developing to your potential. If you have not seen it I recommend watching my Lacrosse Techniques - Overhand Passing video.
Wall ball is beneficial because you can get so many repetitions in a short amount of time. So, when you go to do your wall ball workout have a plan. It is best to set repetition goals for yourself. Say you want to get 75 touches with each hand before the end of your workout. You can start with 25 one handed passes with each hand - first right, then left. Next you can do 50 two handed passes with each hand - first right, then left. This should take about 5 to 10 minutes. Use this style of working on the wall to track your progress and ensure you make the most of your time.
To make the most of your workout you should find a spot on the wall to aim at, or if you can't pick out a spot then mark one with some athletic tape. Working on hitting the same spot every time will allow you to develop better skills faster.
Last, but not least, you should focus on your touch and having soft hands. Great players catch with a soft hands giving with the ball as it comes to them and naturally move their arms to immediately be ready to pass or shoot. Try not to snap at the ball in front of you. Instead let the ball come to you and try to catch it as smoothly as you can. Quickstick wall ball workouts are excellent for developing this skill set.
Sample Wall Ball Workouts
Beginner - Total Reps: 180
One Handed: 15 reps left and right - 1 set
Two Handed: 25 reps left and right - 2 sets
Quickstick: 25 reps left and right - 1 set
Intermediate - Total Reps: 360
One Handed: 15 reps left and right - 2 sets
Two Handed: 50 reps left and right - 2 sets
Quickstick: 50 reps left and right - 1 set
Advanced - Total Reps: 600
One Handed: 25 reps left and right - 2 sets with no drops*
Two Handed: 50 reps left and right - 3 sets with no drops*
Quickstick: 50 reps left and right - 2 sets with no drops*
*Drop = Start that round of repetitions over.
Good luck with your workout!
- Conner Schryver