Wall ball is the BEST way for a lacrosse player to maintain and improve their skills – whether you are a new player or an all-pro veteran.
Have a plan and purpose when you are practicing. Make the most of your time to improve. THAT will build your skills and a solid foundation. When you set a standard and practice these skills routinely, you will enjoy the game of lacrosse on a new level entirely. LET'S GO RAVENS!
The following routines are recommendations for what players at each level should work towards.
Players are encouraged to complete their age group's routine before each practice. If the player drops the ball, just scoop it up and continue at the number they left off at, the count doesn't restart.
The more they do it, the easier it will get, and they will complete their routine in less and less time.
Once players have mastered a routine (tier), they should challenge themselves and attempt the older age group's routines.
Sixth Tier
High School Level (300 reps)
Short Stick Players
EXERCISE
HAND
REPS
EXPLANATION
STRONG HAND
25
Dominant hand
WEAK HAND
25
Non-dominant hand
ONE HAND
R – Mid Grip
25
Hand half way down shaft
ONE HAND
L – Mid Grip
25
Hand half way down shaft
SWITCH HANDS
R to R / L to L
25
Change foot position
BACK HAND GRIP
R hand (Canadian)
25
Top hand across chest
BACK HAND GRIP
L hand (Canadian)
25
Top hand across chest
SWITCH HANDS IN AIR
Throw R Catch L
25
Throw L / Catch R
SWITCH HANDS IN AIR
Throw L Catch R
25
Throw R / Catch L
BTB STRONG (Catch Front)
25
Behind the back
BTB WEAK
25
Behind the back
WEAK HAND
25
Non-dominant hand
Long Stick Players
EXERCISE
HAND
REPS
EXPLANATION
STRONG HAND
25
Dominant hand
WEAK HAND
25
Non-dominant hand
SWITCH HANDS
R to R / L to L
25
Change foot position
BACK HAND GRIP
R hand (Canadian)
25
Top hand across chest
BACK HAND GRIP
L hand (Canadian)
25
Top hand across chest
SWITCH HANDS IN AIR
R
25
Throw L / Catch R
SWITCH HANDS IN AIR
L
25
Throw R / Catch L
BTB STRONG (Catch Front)
50
Behind the back
WEAK HAND
25
Non-dominant hand
STRONG HAND
25
Dominant hand
Fifth Tier
7/8 GRADE LEVEL (200 Reps)
Offensive Players
EXERCISE
HAND
REPS
EXPLANATION
STRONG HAND
20
Dominant hand
WEAK HAND
20
Non-dominant hand
ONE HAND
R – Mid Grip
20
Hand half way down shaft
ONE HAND
L – Mid Grip
20
Hand half way down shaft
SWITCH HANDS
R to R / L to L
20
Change foot position
BACK HAND GRIP
R hand (Canadian)
20
Top hand across chest
BACK HAND GRIP
L hand (Canadian)
20
Top hand across chest
SWITCH HANDS IN AIR
Throw R Catch L
20
Throw R Catch L
SWITCH HANDS IN AIR
Throw L Catch R
20
Throw L Catch R
WEAK HAND
20
Non-dominant hand
Defensive Players (Long Stick)
EXERCISE
HAND
REPS
EXPLANATION
STRONG HAND
25
Dominant hand
WEAK HAND
25
Non-dominant hand
SWITCH HANDS
R to L / L to Right
20
Change foot position
BACK HAND GRIP
R hand (Canadian)
20
Top hand across chest
BACK HAND GRIP
L hand (Canadian)
20
Top hand across chest
SWITCH HANDS IN AIR
Throw R Catch L
20
Throw R Catch L
SWITCH HANDS IN AIR
Throw L Catch R
20
Throw L Catch R
WEAK HAND
25
Non-dominant hand
STRONG HAND
25
Dominant hand
Fourth Tier
5/6 GRADE LEVEL (150 Reps)
Offensive Players
EXERCISE
HAND
REPS
EXPLANATION
STRONG HAND
15
Dominant hand
WEAK HAND
15
Non-dominant hand
ONE HAND
R – Mid Grip
15
Hand half way down shaft
ONE HAND
L – Mid Grip
15
Hand half way down shaft
SWITCH HANDS
R to R / L to L
15
Change foot position
BACK HAND GRIP
R hand (Canadian)
15
Top hand across chest
BACK HAND GRIP
L hand (Canadian)
15
Top hand across chest
SWITCH HANDS IN AIR
Throw R Catch L
15
Throw R Catch L
SWITCH HANDS IN AIR
Throw L Catch R
15
Throw L Catch R
WEAK HAND
15
Non-dominant hand
Defensive Players (Long Stick)
EXERCISE
HAND
REPS
EXPLANATION
STRONG HAND
20
Dominant hand
WEAK HAND
20
Non-dominant hand
SWITCH HANDS
R to L / L to Right
15
Change foot position
BACK HAND GRIP
R hand (Canadian)
15
Top hand across chest
BACK HAND GRIP
L hand (Canadian)
15
Top hand across chest
SWITCH HANDS IN AIR
Throw R Catch L
15
Throw R Catch L
SWITCH HANDS IN AIR
Throw L Catch R
15
Throw L Catch R
WEAK HAND
20
Non-dominant hand
STRONG HAND
15
Dominant hand
Third Tier
3/4 GRADE LEVEL (70 Reps)
EXERCISE
HAND
REPS
EXPLANATION
STRONG HAND
12
Dominant hand
WEAK HAND
8
Non-dominant hand
ONE HAND
R – Mid Grip
12
Hand half way down shaft
ONE HAND
L – Mid Grip
8
Hand half way down shaft
SWITCH HANDS
R to R / L to L
10
Change foot position
WEAK HAND
10
Non-dominant hand
STRONG HAND
10
Dominant hand
Second Tier
LITTLE LAXER (1ST AND 2ND GRADE) (45 Reps)
EXERCISE
HAND
REPS
EXPLANATION
STRONG HAND
10
Dominant hand
WEAK HAND
5
Non-dominant hand
ONE HAND (Strong)
Mid Grip
10
Hand half way down shaft
ONE HAND (Weak)
Mid Grip
5
Hand half way down shaft
WEAK HAND
5
Non-dominant hand
STRONG HAND
10
Dominant hand
First Tier
MINI LAXER (5 YEARS AND UNDER) (24 Reps)
EXERCISE
HAND
REPS
EXPLANATION
STRONG HAND
5
Dominant hand
WEAK HAND
3
Non-dominant hand
ONE HAND (Strong)
Mid Grip
5
Hand half way down shaft
ONE HAND (Weak)
Mid Grip
3
Hand half way down shaft
WEAK HAND
3
Non-dominant hand
STRONG HAND
5
Dominant hand
The RLA Lacrosse Wall - Est. 2013
The RLA Lacrosse Wall at Blakely Park is one of the BEST ways to practice your lacrosse skills. From beginners to pros, EVERY LACROSSE PLAYER benefits from practicing wall ball.
We are extremely fortunate in Robbinsvlle to have a dedicated wall where our kids can practice and improve their lacrosse skills. Not many towns have a DEDICATED resource like this.
So RLA members... NO EXCUSES. The wall has been built. The last thing it is waiting on is YOU!
GO RAVENS!
________________________________________________
REMEMBER: PERFECT PRACTICE MAKES PERFECT!
The RLA Lacrosse Wall - Est. 2013
The RLA Lacrosse Wall at Blakely Park is one of the BEST ways to practice your lacrosse skills. From beginners to pros, EVERY LACROSSE PLAYER benefits from practicing wall ball.
We are extremely fortunate in Robbinsvlle to have a dedicated wall where our kids can practice and improve their lacrosse skills. Not many towns have a DEDICATED resource like this.
So RLA members... NO EXCUSES. The wall has been built. The last thing it is waiting on is YOU!
