How can wall ball routines improve your lacrosse skills. What equipment do you need for effective wall ball practice. Which drills are best for beginners and advanced players. How often should you practice wall ball to see results.
The Importance of Wall Ball in Lacrosse
Wall ball is a fundamental practice technique in lacrosse that plays a crucial role in developing and refining a player’s stick skills. This simple yet effective method involves repeatedly throwing a lacrosse ball against a wall and catching it, allowing players to work on their passing, catching, and overall stick handling abilities.
Why is wall ball so important for lacrosse players?
- It improves hand-eye coordination
- Enhances muscle memory for proper throwing and catching techniques
- Allows for repetitive practice of various skills
- Can be done individually, without the need for a partner or team
- Helps players become ambidextrous, developing skills with both hands
Regular wall ball practice can significantly impact a player’s performance on the field, leading to more confident and precise ball handling during games.
Essential Equipment for Wall Ball Practice
One of the advantages of wall ball is its simplicity in terms of required equipment. To get started with an effective wall ball routine, you’ll need:
- A lacrosse stick
- A lacrosse ball
- A flat wall or rebounder
- Protective gear (recommended): helmet and gloves
When choosing a lacrosse ball for wall ball practice, durability and consistency are key factors. The Signature Premium Lacrosse Balls are an excellent choice, as they are designed to withstand rigorous use and maintain their grip over time.
For indoor practice or situations where a softer ball is preferred, the Signature Premium Soft Lacrosse Balls offer a great alternative. These balls mimic the feel of a regular lacrosse ball while reducing the risk of damage to surroundings.
Basic Wall Ball Techniques for Beginners
For those new to wall ball, starting with fundamental techniques is essential. Here are some basic drills to incorporate into your routine:
1. Right and Left Hand Throws
Stand about 10 feet away from the wall and practice throwing and catching with both your dominant and non-dominant hand. Focus on maintaining proper form and accuracy.
2. Quick Stick
Throw the ball against the wall and catch it without cradling. This drill improves your reaction time and soft hands.
3. Canadian Drill
Practice cross-handed throws and catches. This helps develop coordination and versatility in handling the stick.
4. One-Handed Drills
Work on one-handed catches and throws to improve individual hand strength and control.
How many repetitions should beginners aim for? A good starting point is 30 repetitions for each drill with both hands. As you improve, gradually increase the number of repetitions and the complexity of the drills.
Advanced Wall Ball Routines for Experienced Players
As players progress, incorporating more challenging drills into their wall ball routine can help take their skills to the next level. Here are some advanced techniques to practice:
1. Behind-the-Back (BTB) Passes
Throw the ball behind your back and catch it normally. This improves your ability to make creative passes during game situations.
2. Face Dodge Drill
Incorporate a face dodge before each throw. This helps integrate stick skills with footwork and body positioning.
3. Split Dodge Drill
Practice split dodges, switching hands before throwing. This drill enhances your ability to transition smoothly between hands while maintaining control.
4. Rapid Fire Drill
Throw and catch as quickly as possible without cradling. This drill improves your reaction time and hand speed.
How can advanced players challenge themselves further? Try combining multiple drills into complex sequences or setting time limits to increase intensity and simulate game-like pressure.
Designing an Effective Wall Ball Routine
Creating a well-rounded wall ball routine is crucial for comprehensive skill development. Here’s how to structure an effective practice session:
- Warm-up: Start with basic throws and catches to get your hands and arms loose.
- Fundamental drills: Include a mix of right-hand, left-hand, and quick stick drills.
- Advanced techniques: Incorporate more complex drills like BTB passes and dodges.
- Cool-down: Finish with some easier drills to reinforce proper technique.
How long should a wall ball session last? Aim for at least 15-20 minutes per session, but remember that consistency is key. Regular, shorter sessions are often more beneficial than infrequent, longer ones.
Incorporating Wall Ball into Your Training Regimen
To maximize the benefits of wall ball practice, it’s important to integrate it effectively into your overall lacrosse training routine. Consider the following tips:
- Practice wall ball at least 3-4 times a week for noticeable improvement
- Vary your routines to prevent boredom and target different skills
- Use wall ball as a warm-up before team practices or games
- Set specific goals for each session to track progress
- Combine wall ball with other conditioning exercises for a complete workout
How can you stay motivated with wall ball practice? Try challenging yourself with timed drills, competing with teammates, or using apps that track your progress and offer new drill ideas.
Common Wall Ball Mistakes and How to Avoid Them
Even experienced players can fall into bad habits during wall ball practice. Here are some common mistakes to watch out for:
1. Inconsistent Distance from the Wall
Maintain a consistent distance (about 10 feet) from the wall to simulate realistic passing situations.
2. Neglecting Your Non-Dominant Hand
Ensure you’re giving equal attention to both hands to become a truly ambidextrous player.
3. Poor Form and Technique
Focus on maintaining proper form throughout your session, even as fatigue sets in.
4. Lack of Variety in Drills
Incorporate a wide range of drills to develop a comprehensive skill set.
How can you ensure you’re practicing with good form? Consider recording yourself or practicing in front of a mirror to check your technique regularly.
Leveraging Technology for Wall Ball Practice
In the digital age, technology can enhance your wall ball training experience. Here are some ways to incorporate tech into your routine:
- Use smartphone apps designed for lacrosse drills and timing
- Watch online tutorials and videos from professional players for new drill ideas
- Utilize wearable tech to track your movements and improve efficiency
- Join online communities to share tips and challenges with other players
What are some recommended apps for lacrosse players? Look for apps that offer drill libraries, timing features, and progress tracking to help structure your wall ball sessions effectively.
By incorporating these advanced techniques, structuring effective routines, and leveraging technology, lacrosse players can significantly enhance their stick skills through wall ball practice. Remember, consistency and proper form are key to seeing improvements on the field. Whether you’re a beginner just starting out or an experienced player looking to refine your skills, regular wall ball practice is an invaluable tool in your lacrosse training arsenal.
Best Lacrosse Wall Ball Routines And Drills
Posted By: Paul Warren
Being a two-handed player in lacrosse makes you super versatile. It is also one of the most accessible skills to work on. Practicing lacrosse wall ball routines daily is guaranteed to make everyone a better player. You need to put in the time and effort, all you need is a lacrosse ball and a wall or lacrosse bounce back.
To begin, perform each exercise a minimum of 30 times using both your left and right hands. Stand approximately 10 feet away from the wall and wear your helmet and gloves to get used to them. Aim to hit the same spot on the wall consistently. Repeat this workout as frequently as possible within a week.
Beginner Lacrosse Wall Ball Routine
- Righty/Lefty – Just a normal throw-catch- cradle-throw to warm up both hands
- Quick Stick – Pass off the wall, receive it, and pass back quickly with no cradle
- Canadian both hands – Cross handed pass off the wall catch and cradle
- One hand cradle on both sides – One hand on the stick catch, one cradle, throw.
- One hand quick stick – Quick stick with only one hand
- BTB – Behind the back off the wall, catch anyway
- Face dodge – Face dodge, then throw and catch and repeat
- Split dodge – Split dodge, switching hands throw, catch and repeat
Matt Gibson Wall Ball Video
It’s smart to learn from successful people and follow their path to success.
Watch lacrosse and learn from your favorite player’s style to enhance your game. Knowledge is vital, and studying the best can equip you with the necessary tools to reach your full potential. Immerse yourself in their teachings and apply what you learn to propel yourself forward.
Remember, absorbing their techniques can help you succeed.
Read Next
- Lacrosse balls are the motor oil of the sport – they keep the game moving and make playing lacrosse possible. Check out our curated best lacrosse balls list for the best lacrosse balls in the industry.
- Lacrosse Shooting Drills
- Best Lacrosse Goals
- Get Better at Lacrosse
About Paul Warren
I started playing lacrosse my freshman year of high school and immediately fell in love with the game. I played sports all throughout my life and 2 others in high school but I chose to continue on and focus with lacrosse at the collegiate level. I couldn’t have been happier with my decision, lacrosse is so unique in many ways and it’s so fun to play. The team brotherhood culture is also a really special part of the game that caught me. I want to spread the sport of lacrosse around to as many as I can and see it grow to become something great.
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Lacrosse Wall Ball Routines | Signature Lacrosse
You can always improve your stick skills to become a better lacrosse player, and one of the easiest ways to do so is with a great lacrosse wall ball routine. There isn’t a lot that goes into playing some wall ball, but the benefits can be seen all over the field. In lacrosse, every player touches the ball and needs to be able to handle the ball effectively. Wall ball is a sure fire way to improve your stick skills on your own time so that you can become a better lacrosse player and a better teammate. To help you out with getting started, some of our Signature Lacrosse Pros shared their wall ball routines that they used to get to the highest level of lacrosse.
Become a member of The Flock by signing up for our email newsletter to receive the latest updates on new Signature Lacrosse content and exclusive deals on our lacrosse sticks, goals, and balls.
One reason that wall ball is such a great lacrosse training activity is because you don’t need any fancy equipment or other lacrosse players to work on your skills. Below are the essentials that you need for a great lacrosse wall ball session that’s sure to help improve your stick skills
- Signature Premium Lacrosse Balls – play wall ball with a lacrosse ball that isn’t going to fall apart, lose its grip, or ruin your training. Signature Premium lacrosse balls are more consistent and last longer than other lacrosse balls because they are put through such rigorous testing to withstand whatever you throw at them or whatever you throw them at.
- Signature Premium Soft Lacrosse Balls – if you are around windows, young lacrosse players, easily broken objects, or stuck indoors, the Signature Premium soft lacrosse ball is your answer. Made to mimic a real lacrosse ball with a super-soft construction, the Signature Premium soft lacrosse ball is the best indoor lacrosse ball for wall ball.
- Signature Complete Universal Lacrosse Stick – the only lacrosse sticks with a lifetime warranty, the Signature Complete Universal lacrosse sticks “The Player” for Men and “The Origin” for Women are tested to be the strongest lacrosse sticks around; and we’re confident you’ll be able to see that.
- A Wall- picking out a great wall for wall ball isn’t as easy as it sounds. Look for smooth bricks or cement blocks that don’t have deep mortar grooves between them. Variations in the surface of the wall can make for wild bounces that ruin your ability to properly train. Rebounders and bounce-backs work very well if you have access to one.
- Confidence- you need to approach playing wall ball with a great attitude or it’s going to be a waste of your time. Yes, you are going to drop the ball. No, that doesn’t make you a bad lacrosse player. Yes, you need to keep going and finish the routine to get better. Don’t get discouraged.
Dhane Smith Box Lacrosse Wall Ball Warm Up
Signature Pro Dhane Smith is a frequent flyer on the stat sheet of the Buffalo Bandits, the Chaos Lacrosse Club, and Team Canada.
His soft hands and ability to control his stick in traffic has made him a menace at the professional level. Below, Dhane shares his lacrosse wall ball warm up for box lacrosse that keeps his hands sharp before lacrosse training, practice, and games. You can always catch Dhane using a Signature Complete Universal lacrosse stick of a Signature Contract lacrosse head and Signature Player lacrosse shaft. Dhane loves the stiffness, lightness, and consistency of his Signature Complete Universal lacrosse stick, and that’s why it’s always his choice when he’s stepping onto the field or hitting the wall.
Ryland Rees Lacrosse Wall Ball Training Routine
Signature Pro Ryland Rees knows that defenders need to be able to handle to rock too, and his lacrosse wall ball training routine is guaranteed to whip you into shape. As a member of the Rochester Knighthawks, Waterdogs Lacrosse Club, and Team Canada, Ryland has shown that he’s a world class lacrosse player with a short stick and a long stick.
To be able to play both field and box lacrosse professionally, you need to put in the work on the wall and develop great hands. The lacrosse wall ball routine below is what Ryland uses to get in a quick workout while having fun and improving his stick skills at the same time. And every time Ryland plays wall ball, he uses Signature Premium lacrosse balls that can stand up to the hundreds of reps and still perform consistently.
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How to massage with a lacrosse ball for sore muscles – Drink-Drink
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14 Jul, 2023
Try it!
DrinkDrinkAdmin
Contents
With the rapid development of training programs, lacrosse balls have become an essential tool in any gym.
But they are most likely not used for their intended purpose. Unlike tennis balls, lacrosse balls are hard and dense. They do not soften under pressure. Lacrosse balls can be used as a powerful massage device that can relieve pain and improve sore muscles.
Lacrosse ball massage is a form of self-myofascial relaxation. Fascia, a thin sheath of connective tissue that covers all the muscles and organs of the body, is responsible for connecting muscle groups. If disturbed, this can cause pain and impaired motor function.
Tight fascia can dislodge the body and increase pressure on muscles and joints, causing pain. The goal of myofascial therapy is to stretch and loosen the fascia so that the underlying tissues can move freely.
What are the benefits of lacrosse ball massage?
A review published in the International Journal of Sports Physiotherapy found that self-myofascial relaxation can:
- increase joint range of motion
- help muscle work
- reduce post-workout fatigue
- reduce post-workout soreness
Self myofascial relaxation is best done after a workout, but you can also do it anytime during the day.
It will only take a few minutes. As with stretching, the best results are seen after consistent practice.
Try these five self-massage techniques to soothe sore muscles after your next big workout.
gluteal muscles
Tight or irritated gluteal muscles can cause pain and discomfort in the lower back and hips. Relieving tension in the buttocks not only improves well-being, but also allows you to increase the flexibility of the hips and back.
- Stand with your back against a wall with the lacrosse ball between the wall and your glutes.
- Move up and down and from side to side until you find the painful area.
- Relax your weight into the wall, allowing the ball to apply pressure on this area.
- Hold this for 30 seconds or until you feel the pain subside.
- Repeat on other side.
Hamstrings
Many adults suffer from stiff hamstrings due to sitting too long. This can contribute to hip, knee, or back pain and can also interfere with movement.
- Sit on a hard chair or table that is high enough off the ground for your legs to hang down. Place the lacrosse ball under your thigh, moving it around until you find the painful spot.
- Lean forward and place your hand and body weight on your thigh.
- Slowly extend and bend your knee for 30 seconds.
- Move the ball as needed and repeat.
Upper back and shoulders
The trapezius is a large muscle that connects the upper back, neck and shoulders. It can often become tight and painful with overuse or stress. This can contribute to neck and shoulder pain.
- Stand with your back against a wall with a lacrosse ball between the wall and your upper back. Position the ball on one side of your spine.
- Move in all directions until you find the painful area.
- Relax your weight on the wall and cross your arms over your chest.
- Continue to move slowly up and down, massaging any knots or painful areas you may encounter.
- Repeat on the other side.
Chest and Shoulders
Tight chest muscles can contribute to poor posture and cause neck and back pain. Use a lacrosse ball to relax tight chest muscles. This improves posture and mobility.
- Stand facing the edge of a wall or doorway.
- Place a lacrosse ball on the chest muscle near the armpit.
- Lean forward over the edge of the wall and slowly roll the ball over your chest and shoulders.
- Once you find a tender spot, relax in that position. You can slide your hand up and down the wall for an added benefit. Continue to move slowly in small circles, gently massaging the area.
- Repeat on the other side.
Feet (plantar fascia)
Plantar fasciitis causes pain in the bottom of the foot. It is caused by an inflamed or irritated plantar fascia, a thick band of tissue that runs along the sole of the foot. Myofascial release can help break up adhesions and reduce pain.
- Sit comfortably with your feet flat on the floor.
- Place a lacrosse ball under the arch of your foot.
- Lean forward with your weight on the affected side. Roll the ball slowly back and forth over the arch of your foot.
- Continue for 30 to 60 seconds.
- Repeat on the other side if necessary.
Next steps
If you can tolerate the brief amount of pain, a lacrosse ball massage is an excellent way to release tension. It can help break up adhesions between the fascia and underlying muscles. Use these techniques on your problem areas daily, especially after a strenuous workout. Regular self-myofascial release can not only help you feel great, but improve performance and muscle recovery.
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