Girl's lacrosse players need incredible skill to catch, throw and cradle the ball while moving at full speed considering their stick has almost no pocket. Playing “Wall Ball” will build their confidence as it helps them develop both their left and right-hand skills.
The following lacrosse wall ball drills can be performed as a warm-up before practice or games, or as a competition with a teammate (tracking how many successful throws and catches in a row you can get). Focus on a location on a wall or bounce back and try to hit that spot consistently with the ball.
This workout is designed to improve your hand-eye coordination as well as your stick skills. Concentrate on good mechanics. To enhance your game, complete these drills three times a week. Perform the drills for 15-20 minutes each session.
One cradle out - Throw and catch right-handed with one cradle between throws. Repeat 10 times. Switch to left hand and repeat with left hand.
Quick sticks - Throw and catch right-handed with no cradle in between throws. Repeat 10 times. Switch to left hand and repeat with left hand.
Split Drill – Throw righty/catch righty. Then split dodge (let your bottom/left hand slide up the shaft as you drop your top/right hand to the middle of your chest. When your hands meet, take your right hand off, move your left hand to you left shoulder and put your right hand on the bottom of the stick) and throw lefty/catch lefty. That is one repetition. Repeat 10 times.