A twenty-one day wall-ball drill routine – (The 21’s) The 21’s should be done across 21 consecutive days AND continued DAILY!!!  The 21’s are for players with advanced skills.

SET-UP: 

Hold stick properly:  There are two ways to do this.  Always with your gloves on; first, hold the stick perpendicular to the ground with your off-hand at the butt end of the stick, with the butt sticking out of the bottom of your glove.  We’ll assume for this example, you are right-handed, so your left hand is at the butt end of the stick.  Put your right hand around your stick, and slide it down to meet the top of your left hand glove.  Now, holding the stick tightly with your right hand, move your left hand above your right hand, grasp the handle and slide your left hand down to meet the top of your right hand glove, do this one more time, now holding the handle tight with your left hand, moving your right hand above the left, grasp the handle, and slide it down to the top of the left hand glove.  With your right hand grasping tightly, slide your left hand down the handle to the butt of the stick.  This is where your hands should be when you are holding your stick.  Many players like to put tape on their stick just under their top hand, so they can feel the position where their top hand should be placed.  The 2^nd way to do this; taking into account the balance of your particular stick, with no ball in the stick, lay the stick parallel to the ground on your strong-hand shoulder and slide it into a position where it is balanced on your shoulder, perfectly parallel to the ground.  Now, with your gloves on, reach up and without removing it from your shoulder, grab the handle with your strong hand at your shoulder and your off-hand at the butt of the stick.  Lift it off of your shoulder, and if you mark your top hand position with tape as before, it will be within an inch of where your first tape was placed.  Somewhere between the two marks is where this particular stick should be held.  For long sticks, find your personal comfort level while choking-up as described herein and mark your stick accordingly.

Position to the wall:  With a long pole or short pole, holding the stick parallel to the ground, put the head of your stick against the wall and the butt of the stick against your belly.  You should stand not farther from the wall than this distance (you can stand closer if you prefer).  We suggest that you place a couple dozen balls along side of you on the ground, so when you miss a ball off the wall, you won’t have to chase it down to continue on with the drill, but just reach down and pick up the next one.

Quick Sticks:  All of these drills are quick sticks.  DO NOT TWIRL YOUR STICK WHEN YOU CATCH THE BALL.

How long should ‘The 21’s take?  The first day will probably take you about a ½ hour or so; however, by the 21^st day, it’ll only take about 15 minutes because your stickwork will have improved that much.

DRILL #1 

With the toes of your feet square and parallel to the wall at the proper distance from the wall, with gloves on and holding the stick as previously described, put the stick with ball on your strong shoulder.  Throw the ball straight onto the wall with your strong hand with the head of stick coming off of your ear.  Without changing the position of your hands on the stick, catch the ball coming straight back to where you threw it from.  Do NOT twirl the stick!  Catch the ball and quick stick it back onto the wall, catching the ball same as previously described.  Repeat 100 times.

DRILL #2

Using the same body position; move the stick with ball to your off-hand.  Perform the same drill as Drill #1, except this time, using your off-hand.  Repeat 100 times.

DRILL #3

Same body position; move the stick with ball back to your strong hand.  If you ever played billiards (pool), you know that when a pool ball hits the rail, without English, it will come off of the rail at the exact angle that it had coming to the rail.  A lacrosse ball on the wall will do the same.  Holding the stick with ball on your strong shoulder, throw the ball up and onto the wall, not straight at the wall as you did in Drills 1 & 2, but at an angle, dead center to the center of your body.  Without moving either hand on the stick, bring your top hand and stick across your body so that you can catch the ball on the opposite shoulder as it comes off of the wall at the same angle it was thrown onto the wall.  Catching the ball with your top hand across your chest, throw the ball up on the wall to your body’s center again, and without moving your hands on the stick, bring your top hand back to its strong side and catch the ball coming back at the original angle from which it was thrown.  Repeat the ball coming off the wall 100 times.

DRILL #4

Using the same body position, move the stick with ball to your off-hand.  Perform the same drill as above in Drill #3, except this time with your off-hand.  Repeat 100 times.

DRILL #5

Same body position, move the stick with ball back to your strong hand.  Holding the stick with ball on your strong shoulder, throw the ball up and onto the wall, not straight at the wall as you did in Drills #1 & #2, but at an angle as you did in Drills #3 & #4, dead center to the center of your body.  This time, change hands so that you can catch the ball on the opposite shoulder as it comes off of the wall at the same angle it was thrown onto the wall.  Catching the ball with your opposite hand (since you changed hands) throw the ball up on the wall to your body’s center again, and now changing the stick back to your strong hand, catch the ball coming back at the original angle from which it was thrown.  Repeat the ball coming off the wall 100 times.

DRILL #6

Same body position, move the stick with ball to your off-hand.  Perform the same drill as above in Drill #5, except this time beginning with your off-hand.  Repeat 100 times.

To become proficient in passing and shooting, players must be able to propel the ball from the stick with the wrist "snap."  Many beginning players pass and shoot with an arm motion, or "push" the ball, which causes the ball to leave the stick on a low trajectory resulting in a low pass or shot.  An excellent way to develop the wrist snap is to utilize the wall.  Go to a cinderblock or brick wall and stand approximately 3 to 5 yards away.  Any wall will work (no windows), but a smooth concrete surface at least 10 feet tall is the best.  Some great walls can be found at racquetball courts, tennis courts, parks and the backs of many houses.

You can and will observe daily improvement if proper technique is maintained.  Increase the reps as wrists become stronger.  This is a lefty-righty work out. (50 reps each hand)  Remember, your goal is to strengthen the wrists, to become proficient in releasing the ball with the snap of the wrists, to gain hand speed and to develop a quick release.

Follow this routine 4 or 5 times a week for 15-20 minutes.

Proper one hand technique:

Always with your gloves on, hold the stick in one hand at its balance point and then place the head of the stick in the "box" area next to the ear.  Then with one hand, "snap" the wrist which will cause the ball to come out of the stick in a straight line and bounce off the wall straight back into the stick kept in the box area.  This will be difficult at first; however, do not take shortcuts.  Keep the head of the stick in the box and not down off the shoulder. 

Always with your gloves on, hold the stick with your top hand approximately half way down the shaft of the stick.  Your opposite hand should cover the end cap.  Snap the top wrist while bringing the bottom hand towards your dominant arm pit. This will help to keep your stick in a vertical position.  Try to keep the head of the stick in the box at all times.  Passing is like casting a fishing line.  Be ready for the ball to return in a hurry.  Change your foot stance as you change your hands, that is, lead with your left foot if passing from the right, and so forth.  Stick protection is important.

This is the similar to two hand technique.  Hold the stick such that the dominant hand is across your body.  The head of the stick should be kept in the "box" near the opposite ear.

DRILLS: (perform all sets RIGHT and LEFT hanged) 

One handed:  Catch and one cradle

One Handed:  Quick-stick
Two hands:  Catch and one cradle
Two hands:  Quick-stick
Two hands:  Split drill (catch right handed, switch and throw left handed / catch left handed, switch and throw right handed)
Two hands:  Catch, face dodge, and throw
Two hands:  Catch, fake and throw

Two hands:  Cross handed
Two hands:  Behind the back
Two hands:  Running along the wall throwing and catching.

Be creative:  Come up with a modified routine of your own.

Remember the above must be performed in the correct manner; that is, stick in the box, overhand motion, utilizing the wrist snap.  If your form is sloppy, such as letting the stick hang down off the shoulder, you will be slinging the ball and thus wasting your time.  Correct form must be adhered to or your efforts will be wasted.

More summer off-season training plans for running, lifting, conditioning, wall ball, core and nutrition plans...COMING SOON!

Remember, there is no single plan out there that is the absolute best.  In fact, there are a lot of great plans.  The main key is to stay active and to do something during the off-season that will help improve your game and your physical conditioning.

Hanley's Fitness Center is an established gym offering Aerobics, Spin Classes, Free Weights, Circuit Training, Basketball, Speed/Agility Training and Personal Fitness Training.

Address: 121 Industry Lane Forest Hill, MD 21050 

Contact: Pat Hanley
410-836-0770

Pat is the former Mens Lacrosse Coach at Harford Community College.