How do weighted lacrosse balls improve player performance. What are the benefits of using weighted balls in training. Which types of weighted lacrosse balls are best for beginners and advanced players. How can players incorporate weighted balls into their practice routines.

Understanding Weighted Lacrosse Balls: A Game-Changing Training Tool

Weighted lacrosse balls have emerged as a powerful training tool for players of all skill levels. These specialized balls are designed to enhance performance and take your game to new heights. But what exactly are they?

Weighted lacrosse balls are essentially standard lacrosse balls with added weight, typically ranging from a few ounces to 2-3 pounds. This additional weight comes from metal or sand incorporated into the ball’s core. The extra resistance provided by these balls offers a unique challenge that can significantly impact a player’s development.

How do weighted lacrosse balls differ from regular balls?

The primary difference lies in the resistance they provide during practice. While regular lacrosse balls are designed for game play, weighted balls are specifically crafted for training purposes. The added weight creates more challenge in every aspect of ball handling, from throwing and catching to cradling and shooting.

The Advantages of Training with Weighted Lacrosse Balls

Incorporating weighted lacrosse balls into your training regimen can yield numerous benefits. Here are some key advantages:

• Increased arm, shoulder, and core strength
• Enhanced throwing velocity and power
• Improved hand-eye coordination and reaction time
• Greater wrist and forearm endurance
• Refined passing and catching technique
• Added challenge to solo practice sessions

The resistance provided by weighted balls forces your muscles to work harder, leading to significant strength and stamina gains over time. When you return to using a regular ball after training with weighted ones, you’ll likely notice a marked improvement in your performance.

Can weighted balls help improve lacrosse-specific skills?

Absolutely. Weighted balls are designed to mimic game situations more closely than standard balls. The extra resistance engages fast-twitch muscle fibers and challenges players to maintain proper technique and mechanics while controlling the ball.

For instance, the added weight makes cradling and maintaining control more difficult, encouraging players to refine their fundamentals. Throwing requires more wrist snap and follow-through to achieve velocity, while catching demands quicker reflexes and increased hand strength to corral passes and withstand checks.

Exploring Different Types of Weighted Lacrosse Balls

Weighted lacrosse balls come in various styles, but they generally fall into two main categories:

1. Bounce balls: These resemble regular lacrosse balls but contain metal beads or pellets to add weight. They maintain the same bouncing ability as standard balls.
2. No-bounce weighted balls: These have a solid core, usually made of rubber or sand. They don’t bounce like regular lacrosse balls, adding an extra layer of difficulty to catching and control drills.

For beginners, bounce balls offer a more familiar feel while still providing additional challenge. No-bounce weighted balls are ideal for advanced players looking to push their reflexes and handling skills to the next level.

Are there other variations of weighted lacrosse balls?

Yes, the market offers several other variations to consider:

• Weighted balls with grips for added difficulty
• Adjustable weighted balls to incrementally increase resistance
• Color-coded balls to indicate different weight levels

Selecting the Best Weighted Lacrosse Balls for Beginners

If you’re new to weighted ball training, it’s crucial to start with an appropriate weight. A ball around 10-12 ounces is typically ideal for beginners, providing noticeable resistance without overloading muscles.

Some top choices for beginners include:

• STX Medal 10 Lacrosse Training Ball
• Maverik Centrik Universal Weighted Lacrosse Ball
• Warrior Burn Tennis Ball Lacrosse Training Balls

When selecting a weighted ball as a beginner, look for options marketed towards newcomers. These often feature an easy grip and maintain bounce ability, allowing you to build foundational strength and mechanics gradually.

How should beginners incorporate weighted balls into their training?

For beginners, it’s essential to start slow and focus on proper form. Begin by incorporating weighted ball drills into your routine 1-2 times per week, performing 10-15 repetitions of basic throws and catches. As you become more comfortable, gradually increase the frequency and complexity of your weighted ball exercises.

Advanced Weighted Lacrosse Balls for Competitive Players

Experienced players looking to elevate their game can benefit from heavier lacrosse balls, typically ranging from 14-16 ounces. These provide an intense challenge that can help take skills to the elite level required for competitive high school, college, and professional play.

Some excellent options for advanced players include:

• Warrior Regulator Lacrosse Ball
• Maverik Rome NXT Lacrosse Ball
• STX Stallion 700 Soft Toss Training Balls

How can advanced players maximize their training with weighted balls?

Advanced players can incorporate more complex drills and higher repetitions into their weighted ball training. Consider integrating quick-stick drills, behind-the-back passes, and rapid fire shooting exercises. Remember to balance intensity with proper form to avoid injury and maximize skill development.

Designing Effective Weighted Ball Workout Routines

To get the most out of weighted balls, it’s important to incorporate them into your regular lacrosse skills training 2-3 times per week. Here are some key points to remember when designing your workout routine:

• Always warm up properly before starting weighted ball drills
• Focus on high reps (10-20) of quality throws rather than pure velocity
• Follow sets of weighted ball drills with equivalent practice time using a regular ball
• Listen to your body and reduce intensity if you experience shoulder or elbow pain
• Maintain proper throwing form throughout your workout

What are some effective weighted ball drills?

Here are a few drills to consider incorporating into your routine:

1. Wall passes: Perform overhead passes against a wall, focusing on mechanics and accuracy
2. Partner passing: Practice various types of passes with a partner, gradually increasing distance
3. Shooting drills: Work on your shot power and accuracy using a goal or target
4. Cradling exercises: Practice one-handed and two-handed cradling while moving
5. Quick-stick drills: Improve your reaction time and hand speed with rapid catches and releases

Maximizing Wall Drills with Weighted Lacrosse Balls

The wall is an invaluable training partner for lacrosse players, and incorporating weighted balls can take these drills to the next level. Wall drills help improve accuracy, power, and hand-eye coordination while providing immediate feedback on your technique.

How can players optimize wall drills using weighted balls?

To maximize the effectiveness of wall drills with weighted balls:

• Start with basic throws and gradually increase complexity
• Focus on maintaining proper form throughout each repetition
• Vary the distance from the wall to challenge different aspects of your game
• Incorporate both stationary and moving drills to simulate game situations
• Practice catching rebounds to improve reaction time and soft hands

Remember to alternate between weighted and regular balls during your wall drill sessions to reinforce the skills you’re developing.

Preventing Injuries and Ensuring Safe Training with Weighted Balls

While weighted lacrosse balls offer numerous benefits, it’s crucial to use them safely to prevent injuries. The added weight can put extra stress on your muscles and joints, so proper technique and gradual progression are essential.

What precautions should players take when training with weighted balls?

To ensure safe and effective training with weighted lacrosse balls:

• Start with lighter weights and gradually increase as you build strength
• Always warm up thoroughly before beginning weighted ball exercises
• Maintain proper form throughout your drills
• Listen to your body and stop if you experience pain or discomfort
• Allow for adequate rest and recovery between weighted ball sessions
• Consult with a coach or trainer to ensure you’re using the balls correctly

By following these guidelines, you can minimize the risk of injury while maximizing the benefits of weighted ball training.

Integrating Weighted Ball Training into Your Overall Lacrosse Development Plan

While weighted lacrosse balls are a powerful training tool, they should be just one part of a comprehensive lacrosse development plan. To truly maximize your game, it’s important to balance weighted ball training with other essential elements of lacrosse preparation.

How can players create a well-rounded training regimen?

To develop a balanced approach to lacrosse training:

• Combine weighted ball drills with regular ball practice
• Incorporate strength and conditioning exercises to support on-field performance
• Practice game-like scenarios and situational play
• Work on footwork and agility drills
• Study game strategy and tactics
• Participate in team practices and scrimmages

By integrating weighted ball training into a comprehensive development plan, players can see significant improvements in their overall lacrosse performance.

Measuring Progress and Adjusting Your Weighted Ball Training

To ensure that your weighted ball training is effective, it’s important to track your progress and make adjustments as needed. Regular assessment can help you identify areas of improvement and refine your training approach.

How can players effectively measure their progress with weighted ball training?

Consider the following methods to evaluate your development:

• Keep a training log to track repetitions, weights, and perceived difficulty
• Regularly test your throwing speed and accuracy with both weighted and regular balls
• Video record your technique to analyze form improvements over time
• Participate in controlled scrimmages to assess how your skills translate to game situations
• Seek feedback from coaches and teammates on your performance

By consistently monitoring your progress, you can make informed decisions about when to increase weight, adjust drill complexity, or focus on specific aspects of your game.

Advanced Techniques and Drills for Experienced Players

As players become more proficient with basic weighted ball exercises, they can explore more advanced techniques to further challenge their skills. These advanced drills can help experienced players push their boundaries and develop elite-level abilities.

What are some advanced weighted ball drills for experienced players?

Consider incorporating these challenging drills into your routine:

1. Behind-the-back passes and catches
2. One-handed cradling while dodging imaginary defenders
3. Rapid-fire shooting drills with quick release
4. Bounce passes off walls at varying angles
5. Combination drills that incorporate multiple skills in sequence

Remember to maintain proper form even as you increase the difficulty of your drills. Advanced techniques should build upon a solid foundation of fundamental skills.

The Future of Weighted Lacrosse Ball Training

As sports science and technology continue to advance, the future of weighted lacrosse ball training looks promising. Innovations in materials, design, and training methodologies are likely to enhance the effectiveness of these tools even further.

What developments can we expect in weighted lacrosse ball technology?

Some potential advancements in weighted lacrosse ball technology may include:

• Smart balls with embedded sensors to track metrics like speed and spin rate
• Customizable weight distribution for targeted skill development
• Integration with virtual reality training systems
• Biodegradable materials for eco-friendly options
• Advanced grip textures for enhanced control and feel

As these technologies evolve, players at all levels will have access to increasingly sophisticated tools to maximize their lacrosse performance.

Whether you’re a beginner picking up a lacrosse stick for the first time or a seasoned pro looking to step up your game, weighted lacrosse balls can be a game-changer when it comes to improving your skills. But what exactly are weighted lacrosse balls and how can they help maximize your performance on the field? Let’s dive in and explore the benefits of training with weighted balls.

Intro – What are weighted lacrosse balls?

Weighted lacrosse balls are regular lacrosse balls that have additional weight added to them, usually in the form of metal or sand. This extra weight, which can range from a few ounces up to 2 or 3 pounds, provides resistance when throwing, catching, and shooting. The added challenge helps strengthen muscles, increase hand-eye coordination, and improve the mechanics of your lacrosse skills.

Benefits of weighted lacrosse balls vs regular balls

Weighted balls have a number of advantages over regular lacrosse balls for training:

• Build arm, shoulder, and core strength
• Improve throwing velocity and power
• Enhance hand-eye coordination and reaction time
• Increase wrist and forearm endurance
• Perfect passing and catching technique
• Add challenge to solo practice

The added resistance forces your muscles to work harder, leading to gains in strength and stamina over time. When you return to a regular ball after weighted ball training, your throws will seem effortless!

How weighted balls improve lacrosse skills

Using weighted balls trains your muscles in a way that mimics real game situations more closely than standard balls. The extra resistance engages your fast-twitch muscle fibers and challenges you to use proper technique and mechanics to control the ball.

For example, the added weight makes it harder to cradle and maintain control, encouraging you to tighten up your fundamentals. Throwing requires more wrist snap and follow through to achieve velocity. Catching demands quicker reflexes and hand strength to corral passes and withstand checks.

In this way, weighted ball drills ingrain proper skill execution through repetition against resistance. The result is heightened technique, power, and stamina come game time.

Types of weighted lacrosse balls (bounce vs no-bounce)

Weighted lacrosse balls come in a variety of styles, typically falling into two main categories:

Bounce balls look like regular lacrosse balls, but have metal beads or pellets embedded inside to add weight. They maintain the same bouncing ability as a standard ball.

No-bounce weighted balls have a solid core, usually made of rubber or sand. They do not bounce like regular lacrosse balls, adding difficulty to catching and controlling drills.

For beginners, bounce balls provide a more familiar feel while still adding challenge. No-bounce weighted balls are best for advanced players looking to take their reflexes and handling to the next level.

Some other varieties to consider are weighted balls with grips for added difficulty and adjustable weighted balls to incrementally increase resistance.

Best weighted lacrosse balls for beginners

If you’re new to weighted ball training, starting with a ball around 10-12 ounces is ideal. This provides noticeable resistance without overloading muscles. Some top choices include:

• STX Medal 10 Lacrosse Training Ball
• Maverik Centrik Universal Weighted Lacrosse Ball
• Warrior Burn Tennis Ball Lacrosse Training Balls

Look for balls marketed towards beginners with an easy grip and bounce ability to start building foundational strength and mechanics.

Advanced weighted lacrosse balls for competitive play

For experienced players looking to up their game, heavier lacrosse balls from 14-16 ounces provide an intense challenge. Some excellent options are:

• Warrior Regulator Lacrosse Ball
• Maverik Rome NXT Lacrosse Ball
• STX Stallion 700 Soft Toss Training Balls

These balls help take skills to the elite level required for competitive high school, college, and pro play.

The key is choosing the right weight to push your abilities while avoiding injury. Start slow and focus on quality reps and proper throwing mechanics.

Proper weighted ball workout routines

To get the most out of weighted balls, incorporate them into your regular lacrosse skills training 2-3 times per week. Warm up properly before starting weighted ball drills.

Focus on high reps (10-20) of quality throws rather than pure velocity. For example, perform overhead passes against a wall focusing on mechanics and accuracy.

Follow sets of weighted ball drills with equivalent practice time with a regular ball. This helps ingrain the heightened technique and power gains.

Listen to your body and cut back if weighted balls aggravate shoulder or elbow pain. Always maintain proper throwing form.

Lacrosse ball wall drills with weighted balls

The wall is a great training partner for weighted lacrosse balls. Some excellent wall-based drills include:

• Quick sticks – work on rapidfire passing catching against the wall
• Shooting – fire shots at a bounce-back target on the wall
• Dodging and cradling – practice dodging maneuvers cradling the ball

The wall provides a consistent rebound while forcing you to control the added weight and maintain proper mechanics.

Solo weighted lacrosse ball drills to do at home

Don’t have a partner to pass with? No problem. There are many weighted ball drills you can do on your own:

• Overhead passing – develop shoulder and arm strength
• Quick handles – fast switching hands while cradling
• Toss and catch drills – improve hand-eye coordination
• Shot targeting – aim at a small target on a wall/backboard

Work on weaknesses like weak hand passing and catching to become a well-rounded player.

Weighted ball lacrosse passing drills

Passing is key in lacrosse, and weighted balls provide resistance to strengthen passing power. Useful partner passing drills include:

• Two-player catch and pass
• Full field length passing
• Give-and-go drills
• 3v3 or 4v4 passing games

Focus on mechanics like stepping towards target, wrist snap, and follow through on each pass.

Shooting drills using weighted lacrosse balls

Accuracy is critical in lacrosse, especially with today’s advanced goalies. Challenging shooting drills with weighted balls include:

• Quick release shots on the run
• Pump fake shots to work on defensive reactions
• Shooting around an obstacle/screen
• Long range sniper shots

The extra resistance helps you extend your shooting range and challenge accuracy.

Goalie training with weighted lacrosse balls

Goalies can benefit from weighted ball training too. Useful goalie drills include:

• High shot reaction drills
• Stopping bounce shots
• Blocking point blank shots
• Deflecting shot attempts with your stick

The added ball weight prepares goalies to stop faster competitive shots.

How to make DIY weighted lacrosse balls

You can make your own weighted lacrosse balls on the cheap using a few simple items:

• Tape small washers, nuts, or ball bearings to a regular lacrosse ball
• Partially fill an old ball with sand/gravel and reseal it
• Wrap resistance bands around ball to restrict bounce

This allows you to customize weight and save money. Just be sure to evenly weight both sides of ball.

Safety tips for using weighted lacrosse balls

While weighted balls provide many benefits, athletes must use caution to avoid injury. Helpful safety tips include:

• Warm up muscles thoroughly before weighted ball drills
• Always maintain proper throwing mechanics
• Build up weight gradually over time
• Focus on quality reps over velocity
• Stop immediately if you feel pain/discomfort
• Know your limits and don’t overdo it

By progressively and safely integrating weighted lacrosse balls into your practice, you’ll be on your way to taking your game to the next level!

Benefits of weighted lacrosse balls vs regular balls

For lacrosse players looking to step up their game, weighted lacrosse balls can provide a real edge over regular lacrosse balls. Weighted balls, often called “no-bounce” or “dead” balls, are designed to be slightly heavier than standard lacrosse balls. This added weight forces players to sharpen their skills and build strength in ways that regular balls just don’t allow. Let’s take a closer look at some of the key benefits weighted lacrosse balls offer.

Improves Handling and Control

The extra heft of a weighted lacrosse ball requires more exertion to cradle, pass, catch, and scoop the ball. You have to be more precise and controlled with your movements. At first this can be challenging, but over time it enhances handling and overall ball control. Having to employ proper technique to manage the weighted ball develops muscle memory so those skills become second nature. When you return to a regular ball after training with a weighted one, your handling, passing, catching and scooping will be markedly crisper and more effortless.

Forces You to Have “Soft Hands”

That added mass means you have to absorb the force of the ball with your stick and hands much better. You can’t just let it bounce out of your cradle or net. This teaches “soft hands” for cradling and catching. Soft hands are pivotal for maintaining ball control during passing, shooting, and dodging defenders. Weighted balls swiftly expose flaws in your technique, enabling you to self-correct and develop feather-light handling.

Improves Shot Power and Accuracy

Due to their heft, weighted balls require more power to shoot effectively. You have to fully engage your lower body. The extra exertion strengthens your shooting muscles and mechanics. Weighted ball shooting drills enhance shot velocity, overall shot power, and shooting endurance. That added physicality also improves follow-through. You get more accustomed to putting your whole body into shots for maximum energy transfer into the ball. This translates into more potent and precise shooting on the field.

Enhances Passing Precision

A weighted lacrosse ball demands you make cleaner, crisper passes. Sloppy passing technique gets exposed quickly. You have to solidly cradle to control the ball, utilize proper mechanics, and fully commit your body weight into passes. This heightened technical precision boosts passing speed and makes passes easier for teammates to catch. Precise weighted ball passing equates to more completed connections and less turnovers during game action.

Elevates Dodging and Ball Protection

Since weighted balls are tougher to control, you have to concentrate more while dodging defenders. You have to secure ball protection with proper cradling and shielding technique. Dodging with a weighted ball makes it second nature to keep your hands and elbows tight to your core. The extra ball control required also helps you develop quicker stick moves like rolls, face dodges, and splits. Overall, weighted ball drills make you a more elusive, crafty dodger.

Increases Strength and Endurance

The constant handling of a heavier lacrosse ball naturally builds muscle strength in your hands, wrists, arms and shoulders. Weighted ball drills also boost endurance so your skills don’t deteriorate over the course of a game when fatigue sets in. The added exertion required to maneuver a weighted ball forces the body to work harder. Over time this strengthens muscles, connective tissues and neural pathways. You’ll notice the regular ball feeling much lighter after weighted ball training.

Improves Agility and Footwork

The finesse needed to control a weighted ball also improves your agility and footwork. To effectively maneuver the ball, you have to incorporate more head fakes, change of direction, quick cuts and acceleration/deceleration moves. These intricate movements make you lighter and quicker on your feet. Improving your general agility this way gives you an edge when dodging defenders or jockeying for position in tight quarters.

Forces Proper Fundamentals

Lacrosse coaches preach mastering the fundamentals like cradling, scooping, catching, passing and shooting. A regular lacrosse ball allows you to get by without perfecting these fundamentals. A weighted ball immediately magnifies any flaw, forcing you to dial-in proper mechanics through repetition. You have to adhere to precise technical execution to control a weighted ball. This cements muscle memory for textbook techniques so they become reflexive during games.

Weighted lacrosse balls deliver benefits for players across all positions and skill levels. The feedback and challenges provided by a slightly heavier ball ultimately sharpens skills in ways that pay big dividends when applying them to regular ball play. Any lacrosse player looking for tangible ways to enhance their abilities should incorporate weighted lacrosse balls into their training routines.

How weighted balls improve lacrosse skills

Lacrosse players are always looking for ways to gain an edge over their competition. One simple but highly effective training tool is the weighted lacrosse ball. Also known as “no-bounce” or “dead” balls, weighted balls are a tad heavier than standard lacrosse balls. Integrating weighted ball drills into practice routines generates sizable improvements in various lacrosse skills. Let’s examine the mechanisms through which weighted balls enhance cradling, passing, catching, shooting and overall stick handling.

Forces You to Cradle Properly

The extra weight of a weighted lacrosse ball makes it challenging to cradle haphazardly. You have to cradle deliberately with your bottom hand low and elbow tight to your body. This trains correct cradling technique by building muscle memory in your hands, wrists and arms. Once you get accustomed to smoothly cradling a heavy ball, cradling a normal ball becomes second nature.

Enhances Passing Technique

Making accurate passes with a weighted ball requires tight mechanics. You have to step into your pass, utilize proper arm motion, follow through completely and commit your body weight into each pass. This ingrains proper passing fundamentals. Weighted ball passing drills train your body to make crisp, fast passes using ideal techniques. This leads to quicker passing and more completed connections during games.

Develops Soft Hands for Catching

The increased mass of a weighted lacrosse ball forces you to gently absorb the ball with your stick head when catching passes. You can’t just let the ball bounce out of your net. “Soft hands” cushion the ball on reception to gain control. Weighted ball drills train soft hands, allowing you to snare passes smoothly and quickly transition into dodging or shooting.

Boosts Shot Power

Due to their heavier weight, weighted balls mandate shooting with full leg drive and upper body strength. This builds shooting power in your legs, hips, core and shoulders. More muscle exertion is required to shoot weighted balls at higher velocities. Over time this strengthens your shooting muscles and mechanics to deliver more potent shots.

Heightens Shooting Accuracy

The extra effort needed to shoot a weighted ball also enhances shooting accuracy. You have to concentrate more and zero in on your target. This focuses your technique and follow-through. Weighted shooting drills make you more precise with shot placement. You get accustomed to aligning your elbow, stick head and body position to hit your spots.

Improves Stick Protection

The difficulty controlling a weighted ball forces you to shield your stick tightly with proper hand and arm placement. You have to cage the stick close to your body when dodging defenders. This ingrains excellent stick protection habits. Once you’ve drilled weighted ball dodging and cradling, keeping your stick shielded from checks becomes natural.

Quickens Stick Handling

The concentrated handling required with weighted balls builds faster stick work. Your hands and wrists get used to making continual micro adjustments to control the heavy ball during drills. Quicker reflexes and accelerated stick movements result. Faster stick skills translate into quicker shot releases, elusive dodging and crisp passing in game action.

Develops Lacrosse-Specific Muscles

The constant manipulation of a heavier ball works the muscles in your hands, wrists, forearms, shoulders and chest. This builds strength and muscle endurance in the key areas utilized in cradling, passing, catching and shooting. As these lacrosse-specific muscles get stronger, your skills and stamina improve.

Enhances Endurance

The extra exertion demanded by weighted balls builds greater endurance over time. Having to work harder to maneuver a heavy ball forces your muscles to adapt. Your body learns to maintain skill and energy despite mounting fatigue. This transferable endurance keeps your techniques sound even as you wear down late in games.

Makes Standard Balls Feel Light

After repetitive weighted ball drills, regulation lacrosse balls feel much lighter in contrast. Going back to a normal ball after weighted ball training allows you to wield the standard ball with greater control and quicker handling. Your enhanced skill is very apparent.

Heightens Focus

The added difficulty weighted balls present demands heightened mental focus during drills. You have to concentrate more to control the ball cleanly. This ingrains the habit of honing in on each repetition. Stronger focus leads to better decision-making, execution and performance in game settings.

Incorporating weighted lacrosse balls into practice routines and solo drills generates substantial skill improvements. From sharpening fundamentals to building strength to heightening endurance, weighted balls provide a simple yet highly effective training tool. Any lacrosse player looking to upgrade their abilities should train with weighted balls.

Types of weighted lacrosse balls (bounce vs no-bounce)

When it comes to weighted lacrosse balls, players have two main options: bounce balls and no-bounce balls. Weighted bounce balls look like regular lacrosse balls but contain extra internal weight to make them heavier. No-bounce balls, often called “dead” balls, use bean bags or metal pellets encased in a ball shell to remove all bounce. Each weighted ball type provides unique benefits. Let’s break down the key differences between weighted bounce balls and no-bounce balls.

Weighted Bounce Balls

Weighted bounce balls are essentially normal lacrosse balls with added internal weight. They maintain a solid, rubbery exterior like a standard lacrosse ball. Inside, metal pieces or other weighted materials boost the overall mass. Weighted bounce balls keep the same general feel and play characteristics as regular balls.

The main advantages of weighted bounce balls are:

• Maintain a true lacrosse ball shape and exterior
• Retain familiar bounce qualities
• Come in progressive weights from 10oz up to 16oz
• Easy to transition to from regular balls
• Less jarring on the hands and arms
• Still possible to take shots on goal
• Allow working fundamentals at progressively heavier weights

Weighted bounce balls offer a moderate challenge increase over standard lacrosse balls. They provide an incremental step up to build handling skills, shot power and fundamental techniques. Players can gradually move up in weight as their skills progress.

No-Bounce Weighted Balls

No-bounce weighted balls, as the name suggests, remove all bounce from the ball. They contain bean bag filling or metal pellet weights encased in a ball-shaped shell made from synthetic leather or other materials. No-bounce weighted balls look and feel very different from regulation lacrosse balls.

Here are the main features of no-bounce weighted balls:

• Weigh between 10oz to over 1lb
• Filled with metal pellets or bean bag material
• Thicker, synthetic leather shell
• No bounce – immediately drops when released
• Significantly heavier and harder to control
• Difficult to shoot with accuracy
• Trains more advanced handling skills

Due to their extreme weight and zero bounce, no-bounce balls present a dramatic challenge increase compared to regulation balls. They instantly magnify flaws in cradling, passing and catching technique. No-bounce weighted balls are best suited for highly skilled players looking to take their game to the next level.

Weighted Bounce vs No-Bounce: Key Differences

Here are some key differences between bounce and no-bounce weighted balls:

• Bounce balls retain familiar feel, no-bounce balls feel completely different.
• No-bounce balls require more grip strength and forearm endurance.
• No-bounce balls have a much steeper learning curve.
• Can’t shoot no-bounce balls, bounce balls can still shoot.
• Bounce balls build skills gradually, no-bounce develops advanced skills.
• No-bounce balls expose flaws more quickly.
• Bounce balls are more forgiving on hands and arms.
• No-bounce balls teach soft hands better.

Choosing Between Weighted Ball Types

Selecting between weighted bounce balls and no-bounce balls depends on your skill level, training goals and needs. Here are some general guidelines on which weighted ball works best:

• Beginner/intermediate players: weighted bounce balls
• Advancing fundamentals: weighted bounce balls
• Building shooting power: weighted bounce balls
• High school players: weighted bounce balls
• Advanced players: no-bounce balls
• Elite/college players: no-bounce balls
• Strengthening handle skills: no-bounce balls
• Increasing stick speed: no-bounce balls
• Fixing skill flaws: no-bounce balls

Most players are best served starting with progressive weights of bounce balls and then moving into no-bounce balls as their abilities improve. Weighted bounce balls provide a moderate challenge bump, while non-bounce balls represent a dramatic jump in difficulty. Choosing the right weighted ball type can maximize benefits and accelerate development.

Best weighted lacrosse balls for beginners

If you’re new to lacrosse or still developing solid fundamentals, weighted balls can provide great training benefits. The key for beginners is starting with the right weighted ball model to match your current skill level. Trying to use an overly heavy ball too soon can be frustrating and potentially harmful to hands and arms. Here are the best weighted lacrosse ball options for beginner and intermediate players.

Brown Innovations Weighted Training Balls

Brown Innovations makes weighted lacrosse balls in progressive weights from 10 ounces up to 16 ounces. Their 10-12 ounce balls are a great starting point for newer players. These provide a moderate weight increase to sharpen cradling, scooping, passing and catching without being overly taxing.

Key features:

• Gradual weights: 10, 11, 12oz models
• Retain familiar bounce
• Visible weight plates inside the ball
• Strengthens skills without overloading hands and arms
• High quality durable construction
• Available in white or team colors

Epoch Lacrosse Weighted Bounce Balls

Epoch makes weighted lacrosse balls in 10, 12 and 15 ounce weights. Like Brown Innovations, their 10-12 ounce models work nicely for players just getting started with weighted balls. The colors help build hand-eye coordination too.

Features:

• 10, 12 and 15 ounce weights
• Retain moderate bounce
• Durable TPU composite cover
• Imprinted textures improve grip and control
• Vibrant colors: yellow, green, orange, pink
• Gradual weights for beginners

StringKing Mark 2F Weighted Lacrosse Ball

The Mark 2F from StringKing weighs 14 ounces, landing right in the ideal weight range for newer players. The fused rubber cover provides exceptional grip and mimics the feel of a real lacrosse ball.

Benefits:

• 14 ounces – moderately weighted
• All-weather fused rubber cover
• Conforms to stick pockets like a real ball
• Excellent grip and handling
• Visible internal weight plate
• Highly durable construction

EvoShield Weighted Lacrosse Ball

EvoShield makes a 12-ounce weighted lacrosse ball that retains a rubberized outer casing. The weight increase is noticeable but manageable for newer players focused on stick skills.

Features:

• Weighs 12 ounces
• Rubber exterior with durable inner weight
• Mimics size and bounce of real ball
• Helps strengthen cradle, scoop, pass
• Light enough for repeated handling
• Available in white or team colors

STX Weighted Lacrosse Ball

As a leading lacrosse brand, STX produces a quality weighted lacrosse ball scaled for beginner to intermediate players. It weighs 14 ounces with a durable rubberized cover.

Benefits:

• Weighs 14 ounces
• Rubber cover provides excellent grip
• Retains some bounce
• Helps develop stick skills and strength
• Trusted STX quality and construction
• Ideal introductory weight

Starting out gradually with weighted balls around 10-14 ounces allows beginners to sharpen their skills without overloading their hands and arms. Advancing to heavier weights can come later as abilities improve.

Advanced weighted lacrosse balls for competitive play

Once lacrosse players reach high school, college and pro levels, weighted balls become an essential training tool. To meet the demands of elite competition, advanced athletes need weighted balls that provide extreme challenges to take their game to the next level. Here are the top weighted lacrosse balls designed for competitive and professional players.

STX Superheavy Lacrosse Ball

The STX Superheavy is a 16oz weighted lacrosse ball enclosed in a durable rubber shell. Weighing a full pound, it provides an extreme skill challenge for top-tier players looking to lock in flawless fundamentals.

Key features:

• Weighs 16 ounces – over 1 lb
• Rubberized exterior for grip and control
• Significantly heavier than regulation balls
• Forces advanced skill development
• Ideal for high school, college, pro players
• Sharpens cradling, passing, shooting

Warrior No Bounce Weighted Lacrosse Ball

The Warrior No Bounce ball is a 16oz weighted lacrosse ball filled with metal pellet weights. With zero bounce, it challenges players to handle and pass the ball with perfect precision.

Features:

• Weighs 16 ounces
• Zero bounce – immediately drops when released
• Metal pellet filling for maximum weight
• Forces advanced stick skills and strength
• Ideal for elite high school, college players

EvoShield Pro Weighted Lacrosse Ball

EvoShield’s Pro model weighted lacrosse ball weighs 14 ounces encased in a durable composite shell. The heavier ball weight drives skill mastery for top-tier lacrosse athletes.

Benefits:

• Weighs 14 ounces
• Composite exterior with internal weight fill
• Forces precise stick handling and passing
• Strengthens shooting mechanics
• Elevates hand speed and reaction time
• Optimized for elite high school and up

StringKing Mark 2V lacrosse ball

StringKing’s Mark 2V lacrosse ball uses an 18oz weight encased in a no-bounce shell. The extreme weight and zero bounce provide the ultimate advanced training tool for dominant lacrosse athletes.

Features:

• Very heavy 18oz weight
• No-bounce design
• Forces elite-level stick skills
• Works hand speed, strength, control
• Synthetic leather shell
• Ideal for college lacrosse players

Maverik Rome Weighted Lacrosse Ball

Maverik’s Rome weighted lacrosse ball packs a 16oz weight into a no-bounce, bean bag filled shell. The heavyweight stresses advanced handle techniques and finger dexterity.

Benefits:

• Weighs 16 ounces
• No-bounce bean bag filled design
• Forces top-tier cradle, scoop, pass skills
• Elevates catching capability
• Optimized for elite high school, college, pro

When playing at the highest competitive levels, weighted lacrosse balls with 14oz+ weights and no-bounce designs provide the ideal challenge to master elite skills. Training with weighted balls tailor-made for advanced athletes provides a big competitive edge.

Proper weighted ball workout routines

To get the most from training with weighted lacrosse balls, following structured workout routines is crucial. Proper weighted ball regimens target specific skills methodically through timed sets and repetition schedules. Here are examples of effective weighted ball workout routines to take your game to the next level.

Basic Weighted Ball Ladder Drill

This dynamic ladder drill builds a solid handle foundation with progressively heavier weighted balls at each rung.

• Use a six rung agility ladder on the ground
• Place a different weighted ball at each ladder rung
• Balls should range from 10oz to 16oz
• Start with the 10oz ball at the first rung
• Cradle through ladder repeatedly, exchanging balls at each rung
• Go through ladder 5 times while cradling balls

The ladder drill forces you to adjust your cradling to control progressively heavier balls in quick succession. This sharpens hand-eye coordination, grip strength and cradling skills.

Weighted Ball and Cone Passing Drill

This passing drill utilizes weighted balls and cones to build passing accuracy and power.

• Set up cones 10-20 yards apart in zigzag pattern
• UseWeighted ball (start with 12-14oz)
• Start at cone 1 and pass ball to cone 2
• Sprint to cone 2, receive pass, pass to cone 3
• Repeat across all cones 5 times

The cone drill grooves proper passing mechanics through repetition. Jogging between cones and passing on the run also elevates conditioning.

Situational Weighted Ball Training

Incorporate weighted balls into situational drills to sharpen game-like skills.

• Use more game-like drill set ups
• 2 vs 2 or 3 vs 3 passing/catching
• Dodging and rolling balls
• Picking up ground balls
• Completing full shooting routines
• 10-20 rep sets with 30-60 sec. rest between

situational training ingrains handling weighted balls in specific game contexts. This transfers improved stick skills directly onto the field.

Weighted Ball and Box Agility Drill

This agility drill combines weighted ball work with mobility and change of direction.

• Set up four cones in a 10yd x 10yd square
• Place weighted ball in center of box
• Start at cone 1 and sprint to pick up ball
• Cradle ball around box and replace in center
• Repeat clockwise around box 5 times
• Repeat counter clockwise 5 times

Cradling weighted balls while sprinting and changing direction improves coordination, quickness and fundamental skills.

Overload Weighted Ball Training

Overload training uses ultra-heavy balls for short bursts to build targeted strength.

• Use very heavy ball – 16oz+
• Specific skill training for 3-5 minutes
• Passing, cradling, shooting reps
• 1-2 minute rest between Overload sets
• 2-3 Overload sets per training session

Brief Overload training spikes exertion to rapidly build stick handling strength and power generation.

Following structured weighted ball workout routines optimizes skill improvement. Tailor drills, reps and rest periods to suit your needs for maximum training gains.

Hey, lacrosse players! Are you looking to maximize your game in 2023? Adding weighted lacrosse balls to your training routine can take your skills to the next level. Keep reading for the ultimate guide on using weighted balls for lacrosse.

Lacrosse Ball Wall Drills with Weighted Balls

Performing wall ball drills with a weighted lacrosse ball can improve your shot power, accuracy, hand speed and stamina. The extra resistance challenges your hands, wrists and arms as you work through different types of throws. Here are some of the best weighted ball wall drills to incorporate into your routine:

• QuickStick Drills – Work on shooting as fast as possible while maintaining accuracy. Focus on explosiveness from your lower body into your shot.
• Dot Drills – Aim at targets marked on the wall to improve precision.
• Off-Hand Drills – Don’t neglect your weak hand! Split time between dominant and non-dominant.
• Different Arc Drills – Mix up the angle and trajectory of your shots.
• Conditioning Drills – Set a timer and see how many quality reps you can complete in a certain time frame.

Start with 3-5 sets of 10-15 reps each. Increase weight and volume as you get stronger. Allow muscles adequate rest between sets. Proper warmup and cooldown will help prevent injury.

Choosing Weighted Lacrosse Balls

Weighted lacrosse balls add 0.5-3 ounces of resistance compared to a normal ball. Heavier balls provide more challenge, while lighter weights are great for beginners. Some popular weighted ball options:

• Bean Bag Balls: These no-bounce balls have beads sewn inside to provide weight. Less stressful on your joints without the rebound off the wall.
• Rubber Lacrosse Balls: Made of rubber with metal pellets inside. Bounces off wall like regular lacrosse ball.
• Wax Balls: Can be chilled before use for an extra challenge. As wax warms up in your hands, grip strength is tested.

Try a variety to find what works best for your needs. Also consider specialty handles that attach to balls for unique grip training. With the right weighted balls and creative drills, your overall game is sure to transform!

Benefits of Training with Weighted Lacrosse Balls

Let’s dive into all the ways weighted balls can take your performance to new heights:

1. Increased Shot Power

The added resistance of a weighted ball forces you to put more force into shots and passes. This overloads the muscles, leading to strength and power gains. Heavier balls have been shown to increase shot speed. As you acclimate to the heavier weight, your shots with a normal ball will pack more punch.

2. Improved Hand Speed

Quick hands are vital for lacrosse handling and accuracy. Weighted balls make your hands work harder, challenging the smaller muscles and fast-twitch fibers. Your hands will get conditioned to move the ball faster to keep up with its increased momentum.

3. Better Contact

Since weighted balls move slower, you must make adjustments to make solid contact. This enhances hand-eye coordination and trains you to cradle, pass and catch more cleanly. The feedback of the heavy ball provides info to refine technique.

4. Increased Endurance

The constant tension weighted balls provide will build muscular endurance. As you rep wall ball drills or run cradle drills, your stamina improves. This helps prevent fatigue late in games when possessions matter most.

5. Advanced Stick Skills

The quicker reflexes and coordination gained by weighted ball training directly translate to slick stick handling. Your cradling, scooping, passing and catching will reach new levels. Pulling off advanced techniques during games will come easier.

6. Arm and Shoulder Strength

With each repetition, weighted balls load your muscles in new ways. This leads to functional hypertrophy and stability gains in your shoulders, arms, forearms and hands. Increased strength enhances durability and decreases injury risk.

7. Improved Throwing Mechanics

To control the heavier ball, your throwing motion must become more efficient. This ingrains proper throwing mechanics and body sequencing. Your form will be streamlined for max efficiency even with regular balls.

8. Boosted Confidence

As your shot speed, accuracy and handling improve with weighted ball training, your confidence is sure to rise. Dominate the competition by outworking them with this proven training method.

By gradually increasing weight and reps, weighted balls provide a unique stimulus to enhance multiple facets of performance. Get out there, grab some weighted balls and take your game up a notch!

Sample Weighted Ball Lacrosse Workout

Here is a sample weighted ball workout to incorporate into your routine 2-3 times per week:

Warmup

• Light jogging / dynamic stretches
• Cradling with unweighted ball
• Wall pass unweighted ball – 2 mins

Main Workout

• Wall ball quickstick drills – 3 sets x 10 reps each arm
• Wall ball target drills – 3 sets x 10 reps each arm
• Floor quickstick/cradling drills – 3 mins
• Overhand wall ball pass – 5 mins
• Sidearm wall ball pass – 5 mins

Cooldown

• Stretching
• Light cradle with unweighted ball

Focus on quality of repetitions and control. Take 45-60 sec rest between sets. Increase weighted ball amount or intensity over time as you get accustomed. Varying drills keeps things fresh to maximize benefits.

Weighted lacrosse balls introduce a new training stimulus for rapid skill gains. With smart programming and progression, your offensive and defensive ability will reach new heights. Dominate the competition in 2023 with these performance-enhancing weighted balls!

Solo weighted lacrosse ball drills to do at home

Weighted lacrosse balls have become an increasingly popular training tool for lacrosse players of all ages and skill levels. Ranging anywhere from 10 ounces to 2 pounds, weighted balls allow players to strengthen their hands, wrists, and arms in a way that standard lacrosse balls simply can’t replicate. By incorporating weighted ball training into solo drills at home, lacrosse players can maximize their performance on the field.

So what are some of the best weighted lacrosse ball drills you can do by yourself at home? Here are some of my personal favorites:

Wall ball

One of the simplest yet most effective weighted ball drills is wall ball. Just as in regular wall ball, stand about 5-10 yards away from a brick or concrete wall without windows. Start by holding the weighted ball in your stick and focus on quick sticks against the wall, transferring the ball from your stick to your hand as fast as possible. You can throw different pass variations like sidearm, overhand, and underhand. The extra weight of the ball versus a regular lacrosse ball helps strengthen your hands, wrists, and arms as you work through wall ball reps. Go for 60-90 seconds continuous, then take a break before repeating for a few sets.

Dodging and shooting

Set up a goal or make a target to shoot at, then practice dodging an imaginary defender and ripping shots with the weighted ball. The heavier ball will force you to really whip your stick through the dodge and generate power on your shot. Make sure to practice righty and lefty. You can also move side to side and work on different types of dodges like rolls, face dodges, and splits. After your dodge, transfer the ball to your stick as quickly as possible and work on a quick stick fake before you shoot. Training with a heavier ball helps improve shot speed as well as stick protection when dodging defenders.

Quick stick passing

For this solo drill, stand in place and work on quick stick passes back and forth from your stick to your hands. Focus on transferring the ball smoothly, keeping your hands soft to absorb the impact of the heavier ball. You can start with basic overhand passes from your right hand to your stick, then back to your left hand. Next try underhand passes, then sidearm. You can advance this drill by moving around, rolling back and forth, or dodging an imaginary defender while quick sticking. The weighted ball provides the resistance to develop quicker hands.

Agility drills

Incorporate the weighted ball into agility drills by having it in your stick or hands as you work through ladder drills, box drills, and footwork patterns. The extra resistance challenges your core and entire body to stabilize as you change directions quickly. Some agility ideas: front/back and side-to-side ladder drills, box drill with a simulated ground ball pickup in the middle, zig-zag sprint with quick sticks between each direction change. The instability of the weighted ball helps improve strength and body control compared to training with a regular ball.

Situational drills

You can simulate all kinds of in-game lacrosse situations by yourself with a weighted ball. Practice ground balls by rolling the ball out in front of you, sprinting after it, scooping it, and performing a clear. Work on face-off drills by clamping the ball in your stick then pulling it out as fast as you can. To improve stick protection, hold the ball in your stick while maneuvering around and dodging imaginary defenders. Incorporate shot fakes, rolls, and split dodges. Defensively, practice strip drills by holding the ball in one hand and stripping it with your other hand/stick at different angles. The weighted ball allows you to get as game-like as possible training by yourself.

Partner off-ball drills

If you have a partner, wall ball passing drills become even more game-like with a weighted ball. Stand 5-10 yards apart and pass back and forth to warm up. Then come off imaginary picks and cuts by running straight at your partner, receive a lead pass, catch and shoot in one motion. Time your cuts so your partner leads you into open space with the pass. You can also simulate throwing checks on each other as you work to secure catches while maintaining stick protection. The unpredictability forces you to react and strengthens your hands.

These are just a few of my favorite weighted ball drills to do at home by yourself or with a partner. Get creative and design your own drills too! The extra resistance of a weighted lacrosse ball versus a normal ball provides an added training stimulus to improve your hands, core strength, power and stick skills. Incorporating these weighted ball drills into your solo practice routine will help maximize your performance on game day.

Weighted Lacrosse Balls: The Ultimate Guide to Maximizing Your Game in 2023

If you’re looking to take your lacrosse game to the next level in 2023, incorporating weighted lacrosse balls into your training regime can give you a tremendous edge. Weighted balls, also known as “no-bounce” or “dead” balls, are designed to be caught and thrown – not bounced – making them ideal for honing your passing, catching, and shooting skills.

In this comprehensive guide, we’ll cover everything you need to know about using weighted lacrosse balls to improve your game, including:

• The benefits of training with weighted balls
• The different types of weighted balls
• Weighted ball passing and catching drills
• Improving your shooting with weighted balls
• Workouts to build lacrosse-specific strength
• And more!

The Benefits of Training with Weighted Lacrosse Balls

Weighted lacrosse balls challenge players in new ways compared to regular lacrosse balls. The added weight – typically 2-3 times heavier than a normal lacrosse ball – forces you to sharpen your hand-eye coordination, quickness, and reaction time in order to control the ball.

Here are some of the key benefits weighted lacrosse balls provide:

• Builds hand and arm strength – controlling a heavier ball requires more muscular effort and force.
• Improves passing and catching skills – the lack of bounce forces you to pass and catch the ball cleanly.
• Enhances shooting accuracy – extra weight helps develop a more powerful shot.
• Develops soft hands – you must cradle and handle the ball gently to maintain control.
• Boosts hand-eye coordination – tracking and reacting to the ball’s path improves reflexes.
• Increases focus and concentration – the challenging nature of weighted balls demands full attentiveness.

By incorporating weighted ball training into your practices, you’ll notice significant gains in stick skills, strength, shooting power, and overall lacrosse IQ. The added challenge forces you to develop the fine motor skills needed to thrive on the field.

Types of Weighted Lacrosse Balls

Weighted lacrosse balls typically range from 10-16 ounces, with 12 ounces as the standard weight for training. The major types include:

• Rubber weighted balls – Made of rubber or silicone, these are the most affordable and versatile weighted balls.
• Sand-filled weighted balls – A latex or leather shell filled with sand to provide weight. Somewhat more durable than rubber.
• Seed/grain-filled weighted balls – Filled with millet, buckwheat hulls or sand for ecological friendliness. Softer feel than sand.
• Iron pellet-filled weighted balls – Small metal pellets provide maximum durability. Often used for “wall ball” solo training.

Rubber and sand-filled balls are the most popular for passing and shooting drills. Make sure to get lacrosse-specific weighted balls, as the texture and grip mimic the feel of a real lacrosse ball. For solo wall ball training, iron pellet balls stand up well to constant pounding against hard surfaces.

Weighted Ball Passing and Catching Drills

Sharpening your passing and catching skills is where weighted lacrosse balls really shine. The lack of bounce forces you to connect cleanly on your passes, developing pinpoint accuracy. Here are some excellent weighted ball drills to try:

Stand about 5 yards apart with a partner, continually passing the weighted ball back and forth. Focus on making crisp, accurate passes using quick stick technique – catch and pass in one rapid motion. Start slow, then increase the speed as you get comfortable.

In a triangle formation with two partners, pass the weighted ball around while the solo defender tries to intercept it. Focus on quick, tight passes around the defender, using your body to shield the ball. Switch roles so everyone takes a turn defending.

Have a partner toss the weighted ball above, below, to the side, and behind you as you work on catching it smoothly from all angles on the run. Use proper cradling technique to gain control of the ball before returning a crisp pass.

Place a weighted ball at each rung of the ladder. As you step through the ladder, quickly scoop up each ball and pass it to your partner on the other side. Focus on maintaining coordination and dexterity as you bend down while moving.

Vary the drills by adding defenders, using uneven passing angles, increasing distance, or setting time limits. Training with heavier weighted balls forces you to develop soft hands and pinpoint passing accuracy.

Improving Your Shot with Weighted Balls

Incorporating weighted balls into your shooting routines will add significant power and precision to your shot on goal. The extra weight strengthens your wrists, arms, and shoulders as you whip the ball toward the net. Try these weighted ball shooting drills:

Stand 5-10 yards from the goal with a pile of weighted balls. Work on catching and shooting in one swift motion for rapid-fire shots on goal. Focus on proper shooting form and accuracy over power.

Practice whip-like sidearm shots with added emphasis on follow-through. The weight will force you to generate power from your lower body and core for an explosive shot.

Simulate shooting on the fast break by catching weighted outlet passes from a partner while running at full speed toward the goal for a shot on the move.

Set up a defender in front of the goal. Work on dodging and evading the defender before powering weighted shots from close range.

Focus on mechanics first before worrying about velocity. Over time you’ll notice your shot speed and accuracy improving as you gain strength and muscle memory.

Strength Training for Lacrosse with Weighted Balls

Incorporating weighted balls into strength training provides functional fitness benefits tailored specifically for lacrosse performance. Add these weighted ball exercises into your training routine:

Hold a weighted ball at your chest while lunging down field, focusing on powerful leg drive to build lower body strength.

Strengthen your shoulders and core by passing weighted balls back and forth overhead with a partner.

Improve arm and grip stamina by jogging or running while cradling a weighted ball in your stick.

Stand 5 yards from a wall, throwing the ball with one hand and catching the rebound to refine reflexes.

Vary the exercises by adding lunges, squats, sprints or agility drills between repetitions to increase the intensity. Weighted strength training delivers a powerful workout while improving your lacrosse skills.

Get an Edge with Weighted Lacrosse Balls

Integrating weighted lacrosse balls into your training offers immense performance benefits you simply can’t get with regular balls. The added resistance challenges you in new ways to build functional strength, pinpoint passing accuracy, lightning quick reflexes, and unmatched shooting precision. Make weighted balls a staple of your solo and team workouts to maximize your abilities and dominate the field this season!

Shooting Drills Using Weighted Lacrosse Balls to Improve Scoring

Looking to boost your shooting accuracy and power to become a dominant scoring threat this season? Incorporating weighted lacrosse balls into your shooting drills and training routines can provide the edge you need to find the back of the net consistently.

Weighted lacrosse balls, often called “dead balls,” are heavier non-bounce balls designed to improve stick skills. The extra weight challenges your shooting mechanics for added power while the lack of bounce sharpens precision. Here we’ll look at some of the top shooting drills using weighted balls to maximize your scoring capabilities.

The Benefits of Weighted Ball Shooting Drills

Here are some of the key benefits weighted balls provide for shooting skills:

• Build shooting strength – Heavier resistance strengthens wrists, arms and shoulders.
• Improve shot velocity – Whipping weighted balls builds power to add mphs.
• Enhance shooting form – Challenges mechanics for more accurate release.
• Increase focus – Demands full concentration and follow through.
• Develop body rotation – Forces activation of core and hips.
• Simulate game fatigue – Mimics tired-arm feeling late in games.

By training with heavier balls, you counteract the natural tendency to push or guide shots rather than whip them. The added resistance engages your full body in the shooting motion for maximum power transfer – resulting in sizzling shots with improved accuracy.

Shooting Drill #1: Quick Stick Reps

This weighted ball shooting drill focuses on developing a lightning quick release and tightening your mechanics.

• Begin about 10 yards from the goal with a pile of weighted balls.
• Work on catching balls quickly from a partner and shooting in one fluid motion.
• Release shots before the ball settles in your stick pocket – don’t wind up.
• Emphasize proper form and stick follow-through while increasing speed.
• Get as many quick stick reps as possible in a short time frame.

The rapid repetitions will groove correct shooting mechanics to make quick-release scoring goals second nature – even when tired late in games.

Shooting Drill #2: Circling Shot

This weighted ball drill enhances body rotation and power generation from your legs and core.

• Start sideways to the goal about 10 yards out with hips and shoulders coiled back.
• As you catch the pass from your partner, rotate your hips and shoulders explosively towards the goal.
• Release the weighted ball shot as your lead foot plants and you follow through.
• Focus on transferring energy from your core rotation into the shot.

Circling shots pack incredible power. Driving hard off your back foot as you rotate adds velocity while aligning your upper body improves accuracy.

Shooting Drill #3: Sidearm Finishing

This weighted ball drill boosts off-angle sidearm shooting skill from close range.

• Start just outside the crease to simulate dodging to an opening.
• Receive the pass from a partner and work on quick inside role shots.
• Emphasize snapping your wrists and finishing high to the corners.
• Continue repeating, increasing your shooting angle and distance.

Sidearm and overhand shots from tough angles are critical scoring skills. The weighted balls force you to finesse your mechanics and precision for finishing flair around the crease.

Shooting Drill #4: 2-Minute Shooting

This weighted ball conditioning drill improves stamina while tiring out your arms.

• Set up with a partner about 10 yards from the goal.
• Sprint out, receive a pass, and shoot on goal – repeating continuously.
• Shoot for timed intervals – start with 2 minutes.
• Focus on shot velocity and accuracy as you fatigue.

Simulating tired shooting arms in practice prepares you to keep firing shots on cage with accuracy late in games when it matters most.

Shooting Drill #5: Goal-Line Shooting

Use this weighted ball drill to master quick release turn-and-shoot skill.

• Start with your back to the goal at the goal line extended.
• Receive the pass, pivot and shoot in one smooth motion.
• Rapidly alternate left and right handed shots on goal.
• Work on pivoting and squaring your shoulders as you shoot.

Goal line shooting develops key offensive rebounding and loose ball skills. The weighted balls challenge you to shoot accurately in tight spaces under pressure.

Shoot Your Shot with Weighted Balls

Take your shooting to the next level this season by incorporating weighted ball drills into your training routine. The added resistance trains your lacrosse specific shooting muscles, power, rapid release and accuracy. Use these shooting drills to gain an advantage on the competition and become a feared goal scoring machine!

Goalie Training with Weighted Lacrosse Balls for Faster Reflexes

As a lacrosse goalie, cat-quick reflexes and unshakeable focus are critical. Incorporating weighted lacrosse balls into your training is an excellent way to develop lightning fast hands and sharpen your reaction skills. The added weight challenges you unlike regular balls, preparing you to stop the fastest shots.

In this guide, we’ll highlight weighted ball drills and exercises specifically designed for goalies. Integrating these into your practices will give you an edge this season.

Benefits of Weighted Ball Goalie Training

Here are some of the top benefits weighted balls provide for goalie development:

• Faster reaction time – Heavier balls improve reflexes.
• Stronger hands – Controlling heavier balls builds finger strength.
• Improved hand-eye coordination – Heightens ability to track and react to shots.
• Forces quick decision making – Less reaction time simulates game-speed shots.
• Enhances concentration – Added challenge demands laser focus.
• Builds self-confidence – Success stopping heavier shots boosts morale.

The unique challenge of controlling weighted balls prepares you to stop the hardest shots and quickly react to any shot angle or bounce. Your skills will become instinctual.

Weighted Ball Goalie Warm-Up Drill

Start every practice with this weighted ball warm-up to get your hands and reaction time ready:

• Begin about 10 yards apart from a partner.
• Receive short-distance underhand tosses from your partner.
• Focus on smooth catches with both hands and controlling the rebound.
• Increase distance and mix in overhand tosses.
• Work up to full-motion reaction saves across your body.

This dynamic warm-up drill strengthens hands and footwork while priming your reflexes and hand-eye coordination.

Weighted Ball Tracking Drill

This reaction save drill hones your ability to track shots from your teammates’ sticks to your net:

• Have two teammates stand about 10 yards away in an arc around the crease.
• Focus on watching shots all the way from the sticks into your vision.
• Redirect your body and make saves moving to shots.
• Communicate with shooters and don’t lose focus if you give up goals.

Tracking weighted shots to your net improves angles, hand positioning, and footwork – translating directly to stopping shots in live game action.

Behind-the-Back Blocking Drill

Enhance your ability to see shots and make reaction saves without visually tracking the ball:

• Face away from the shooters so you cannot see shot attempts.
• Listen for ball release and rely on instinct to make rapid saves.
• Focus on hand and body positioning to control unpredictable bounces.
• Spin and move your feet to shots you cannot directly see.

Developing a 6th sense to shots you cannot see boosts awareness and confidence to make unbelievable saves.

Weighted Ball Rapid Fire Drill

This intense close-range drill improves rebound control and challenges reaction time:

• Have partners stand 3 yards away, surrounding the crease.
• In rapid succession, partners will fake shots then quickly shoot weighted balls.
• React and make rapid reflex saves from all angles.
• Focus on controlling rebounds and resetting hands quickly.

Rapid fire weighted ball drills force you to get set and react instantly from point blank range under fire during live game situations.

Down-Ups Reaction Saves

Boost full-body and leg strength while sharpening reflexes:

• Get into ready position in your crease.
• Drop down into a push-up as your partner releases a shot.
• Explosively spring up, react, and make the save.
• Immediately drop back down before the next shot.

Down-ups make you explode up from an athletic stance under duress. Your legs and core will get stronger as you sharpen reflexes.

Defeat Shots with Weighted Ball Training

Take your goalie game to the next level and gain a competitive edge by incorporating weighted ball drills into your practices. Faster reaction time, stronger hands, and unstoppable confidence will translate into making highlight reel saves this season!

How to Make DIY Weighted Lacrosse Balls on the Cheap

Weighted lacrosse balls are a fantastic training tool for improving your stick skills and reaction time. But specialty weighted balls can be expensive. With some simple household items, you can make your own DIY weighted lacrosse balls on the cheap.

Creating homemade weighted balls allows you to customize the weight, texture and performance. Dialing in the perfect weight for your training level gives you an affordable performance advantage. Here’s how to make your own weighted lacrosse balls at home.

Pick Your Weight

Weighted lacrosse balls typically range from 10 ounces up to 16 ounces. Heavier balls provide more challenge, while moderately weighted balls are great for beginners. Consider your skill level and training goals when choosing weight. Here are some guidelines:

• 10-12oz: Intermediate players developing skills.
• 12-14oz: Advanced training for stick handling.
• 14-16oz: Extreme weights for goalies and reaction drills.

You can make balls increasing weights for progressive overload. Start lighter and work your way up in 2-4 ounce increments as skills improve.

Choose a Filler Material

The filler material provides the weight. Consider its weight, texture and durability when selecting fillers:

• Play Sand – Fine-grain sand molds well and is readily available.
• Rice – Cheap filler option with some give when caught.
• Steel BB’s – Metal balls provide extremely durable weight.
• Lead Shot – Very heavy for max challenge, but molds poorly.

Sand is the top choice for DIY lacrosse balls. It pours easily, weighs 2-3 ounces per cup and creates balanced weight distribution inside the ball.

Pick a Ball Covering

The outer cover gives the ball shape and desirable performance properties. Good cover options include:

• Balloons – Latex balloons are very durable with great grip.
• Soccer Ball Bladder – Retains air for slight bounce and soft catch.
• Polyurethane Coated Sack – Delivers a very realistic lacrosse ball feel.

Latex balloons make the easiest and cheapest DIY lacrosse ball covering. Choose round shapes over long balloons for proper ball proportions.

Assembly Instructions

Follow these steps to assemble your homemade weighted lacrosse balls:

1. Fill your balloon about 1/3 full with filler material through the opening.
2. Slowly add more, periodically testing the weight until your desired weight is reached.
3. Tie off the balloon opening, leaving a 2″ tail.
4. Fold over and wrap the tail tightly around the knot with tape to secure.
5. Cover the tape and knot with a thin layer of silicone or rubber cement.
6. Allow to fully dry overnight before use.

Start with lighter weights to get a feel for the assembly process. Adding too much filler on your first try can easily over-weight the ball.

Weighted Ball Training Tips

Once assembled, use your homemade weighted lacrosse balls to improve stick skills. Here are some tips to optimize your weighted ball training:

• Focus on mechanics and technique – don’t just hurl heavy balls.
• Perform drills requiring constant handling of the ball.
• Execute each repetition with intent and full focus.
• Increase weight gradually as skills improve.
• Train in short intervals to maximize effort and minimize fatigue.

DIY weighted lacrosse balls allow you to customize weights for your exact training needs. Dial in an ideal challenge level to build skills affordably.

Get the Competitive Edge

Creating your own weighted lacrosse balls at home is easy and cost effective. Choose filler weights matching your skill level and use quality cover materials for optimal performance. Train smartly with intent using your homemade weighted balls and you’ll notice dramatic improvements in stick skills, strength and shooting accuracy!

Safety Tips for Using Weighted Lacrosse Balls to Prevent Injuries

Weighted lacrosse balls are an exceptional training tool for honing stick skills and hand-eye coordination. However, the added weight comes with increased injury risks if not used properly. Following key safety tips when training with weighted balls will allow you to gain an edge while preventing painful mishaps.

In this guide, we’ll highlight important weighted ball safety considerations related to age appropriateness, weight selection, protective gear, proper technique, and more. Integrating smart precautions into your weighted ball drills will help you maximize performance gains safely.

Age and Skill Appropriate Weights

Not all weight balls are suitable for all ages and skill levels. Use extreme care when selecting weighted ball weights based on the following:

• Ages 10U and below should not use balls over 10 ounces.
• Ages 11-13 should stay under 12 ounce ball weights.
• High school players can handle 12-14 ounce balls with proper progression.
• Only advanced college players should train with balls over 14 ounces.

It’s better to stay on the lighter end of the scale until skills are very well developed. Progress slowly in 2-4 ounce increments as strength improves to prevent injury.

Wear Protective Eyewear

Weighted balls can inflict damage when they make hard contact with unprotected body parts. Always wear properly fitted protective eyewear when performing weighted ball drills to avoid eye injuries.

• Simple sports goggles provide adequate protection.
• Full face shields are recommended for young players.
• Prescription glasses or sports safety frames for players needing corrective lenses.

Take the preventative measure of wearing eye protection. A momentary lapse in concentration can result in getting drilled in the face by a heavy ball.

Use Controlled Training Spaces

Choose open training areas with adequate spacing between players and clear sight lines. Control errant balls by:

• Training against rebounder nets or solid ball stop walls.
• Limiting drill distances to avoid overthrows.
• Adding side and rear netting around the playing area.
• Using spotters to retrieve loose balls.

Uncontained weighted balls can become dangerous projectiles. Optimize your training space to keep balls contained and maintain safety.

Maintain Proper Throwing Mechanics

Using proper mechanics and throwing technique is crucial when training with weighted balls. Focus on:

• Smooth, controlled motion – no jerking or muscling the ball.
• Maintaining wrists firm and elbows tucked on release.
• Following through directly towards your target.
• Moving your feet and stepping towards passes.

Poor throwing form leads to uncontrolled release and accuracy issues. Dial-in proper mechanics before increasing ball weight or drill intensity.

Allow Muscles to Adapt Slowly

Weighted balls put greater stress on muscles and connective tissues. Allow time to adapt strength and durability:

• Begin with balls only 2-4oz heavier than regulation.
• Progress weight weekly in small 2-4oz increments only.
• Give muscles 48 hours rest between weighted ball sessions.
• Stop immediately if pain, fatigue or discomfort occur.

Rushing into extreme weighted balls quickly is a recipe for injury. Progress patiently to give tissues time to develop strength.

Focus on Quality Repetitions

High repetition, low-quality throws with heavy balls dangerously fatigues muscles. Maintain safety by:

• Performing intentional, focused throws.
• Taking adequate rest breaks during sessions.Stopping at the first sign of deteriorating mechanics.
• Not counting or rushing sets.

Intense weighted ball sessions must be approached with patience, discipline and sound rest-recovery habits.

Protect Your Investment in the Weight Room

Building well-rounded functional strength protects joints and prevents injury when handling heavier weighted balls:

• Perform total body resistance training 2-3x per week.
• Include shoulder and elbow friendly movements like rows and presses.
• Strengthen the wrists and hands with high rep bicep curls and grippers.
• Improve core stability and leg strength.

A stronger body better withstands the stresses of weighted ball training. Take time to develop foundational strength in the gym.

Train Smarter, Play Safer

Weighted lacrosse balls deliver outstanding performance benefits when used safely and progressively. Implement our safety tips into your weighted ball training plan. Your skills will rapidly improve as you build strength over time, safely unleashing your full athletic potential!

FAQs About Weighted Lacrosse Balls

Weighted lacrosse balls provide unique performance benefits for players looking to improve their skills and reaction time. If you’re new to weighted ball training, you probably have some questions. Here we’ll answer some of the most frequently asked questions about using weighted balls in lacrosse.

What are the benefits of weighted lacrosse balls?

Weighted balls challenge players in ways regular lacrosse balls cannot. The added weight strengthens muscles, forces quicker reactions, improves handling technique, boosts passing and catching accuracy, enhances shooting power, and builds overall lacrosse IQ. Players gain a performance edge by training with weighted balls.

How heavy are weighted lacrosse balls?

Weighted lacrosse balls typically range from 10 ounces up to 16 ounces. The most common weights are 12, 14 and 16 ounce balls. Heavier balls provide more challenge, while moderately weighted balls are great for beginners.

What age groups should use weighted balls?

Younger players should use caution with weighted balls to prevent injury. Ages 10U and below should avoid balls over 10 ounces. Ages 11-13 should stay under 12 ounce weights. High school players can begin using 12-14 ounce balls. Only advanced college players should use balls over 14 ounces.

What skills do weighted balls improve?

Weighted ball training improves passing, catching, shooting, cradling, quickness, acceleration, stamina, strength, stick protection, ball control, hand-eye coordination, reaction time, confidence, focus, and overall feel and IQ for the game.

How are weighted balls used in training?

Weighted balls are used for repetitive passing, catching, cradling, and shooting drills. Partner drills, solo wall drills, goalie reaction drills, and agility drills are common weighted ball applications. Use for short 10-20 minute intervals within practices.

Are weighted balls okay for goalies?

Yes, weighted ball drills dramatically improve goalie reaction time, hand speed, pass catching, and mental focus. Start goalies gradually with 10-12 ounce balls and progress weight slowly as skills improve. Catching and quick stick passing drills are ideal.

Can you make homemade weighted balls?

Yes, weighted lacrosse balls can be made at home using items like sand, rice or steel shot for fill and balloons, soccer ball bladders or sack material for the cover. This allows athletes to customize weights and save money.

What precautions should be taken with weighted balls?

Use proper weight progression, wear protective eyewear, maintain proper throwing mechanics, stop immediately if pain occurs, contain balls safely, begin with low reps focusing on control, and build full body strength to prevent injury with weighted balls.

How heavy is too heavy for weighted balls?

As a general rule, 12 ounce balls are heavy enough for most high school players. 16 ounce balls should be reserved only for specialized goalie training and college level players with strict supervision to prevent injury. Over 16 ounces is unnecessary for proper skill development.

How long should weighted ball training sessions last?

Weighted ball sessions should be limited to 10-20 minutes max at a time. The challenging nature of controlling heavier balls fatigues muscles quicker. Focused, intense short intervals are ideal for skills improvement.

How frequently should players train with weighted balls?

Weighted ball training should be limited to 2-3 times per week max with at least 48 hours rest between sessions. Because weighted balls are so taxing on the muscles and joints, recovery time is crucial.

Incorporating weighted lacrosse balls into training a few times weekly will deliver skill improvements without overtraining risk. Focus on quality reps and gradual progression for the best results.