Stick Work In-season and out-of-season, lacrosse players everywhere should throw against a wall three times a week for about 15 to 20 minutes each time. If an outdoor wall isn’t available then use the racquetball court at your local gym. What players do on the wall may differ from beginners to advanced, but here are some suggestions.
· Dominant hand throwing and catching. Get close to the wall so you’re not throwing high passes, just straight back & forth at head height. You should be completing about 100 regular throw, catch, cradle, throws each session. You can also work on consecutive passes/quick sticks. Go for 15 in a row and work up to more, concentrating on getting an accurate pass and making the catch.
· Non-dominant hand throwing and catching, same thing as dominant hand.
· Off-side catching and throwing. Work on throwing it regular and catching it as it bounces off the wall at an angle to your off-side. Also, throw and catch off-side.
· High catches, like in center draws and throws. To do this back up from the wall and give a high pass to the wall. As it comes back reach up and catch the ball at the highest point. Can also bounce it just in front of the wall and have it come back high. Use these to work on one hand stick extended high catches too.
· Advance players work on behind the backs and around the worlds to get even more comfortable with your stick. Ultimately everyone should be able to execute these skills against a wall and out on the field.
Discipline Everybody should put this time in over their break. Beginners you may want to put in a little extra time to gear up for the season so you can come back strong and not forget your basic skills. Advanced players, nobody is so good they don’t need to work on their stick skills. Even the best can get better. If you’re not on the U.S. Team then work like you’re trying to make the U.S. Team. That’s what U.S. players do all the time, prepare to make the team again at the very next practice or training session.