Shape Up: Playing Wall Ball

This week's article is throw back (pun intended), we are brining back an old post to remind everyone how to properly practice your throwing and catching, nothing is more important!

The more you work on your stick skills the better they get and lacrosse is a sport where continual practice is essential. While having a catch with your buddy is great he can't give you the repetition and consistency of a wall. Playing wall ball is the best way to improve your skills. You can use a cinderblock wall in the gym, a brick wall behind your house or a bounce back. What ever you use make sure that you don't have your mom chasing after you for breaking a window.  

Aggressive Athletic Stance

The most important thing while working the wall is to practice like you play. Make all your movements realistic and at game speed because otherwise it's pointless. Start with an aggressive athletic stance, your opposite foot forward, knees bent, chest up and out and elbows up and back. Before you even pick up stick, practice throwing with your hand. Exaggerate every motion, stepping forward, arching your arm, snapping through. This is how you should always throw and catch the ball. The lack of having a stick and second hand to rely on should show you how important it is to fully follow through. When you do pick up your stick, stand a good 8 to 10 feet away to give your self room to move, throw and catch. No matter what type of wall you are using pick a spot, a crack, a brick, and piece of tape and aim for that spot continuously. Work on your aim and consistency. Remember to keep your hands away from your body and to always move your feet, step towards your target and follow through.

Keeps hands up and away 

from your body

This is your opportunity to work on your off hand. Every time you throw against the ball try to get in at least 50 concise, quick, clean, precision passes with each hand. Once you get comfortable practice catching with one split dodging and then throwing with other. Hopefully after enough practice this motion will be fluid.

To continue to be successful you must be comfortable and efficent using both of your hands, so practicing on the wall is incredibly important. Try to 'play wall ball' at least twice a week. No matter what level of lacrosse you play at, you must continue to practice the fundamentals.