Hey guys let’s work on your stick.  There are many ways to get your reps in.  First and easiest is to have a catch. But since that is not viable right now there are alternatives.   You don’t need anyone to do this.  The options are wall ball and bounce backs.  I am a huge fan of wall ball.  Either you find a wall or you use a bounce back.  LaxPros will deliver your bounce back if you buy one. Check out this post from Laxpros, you can even make one yourself.  https://www.instagram.com/p/B-FC_LQhB01/?utm_source=ig_web_copy_link

  When it comes to wall ball there 3 things you need.  

• First, the wall or bounce back.  

• Next you plenty of balls. Don’t go out there with one ball you will spend all of your time chasing misses.  

• Third, make this a true workout.  Don’t just stand 10 feet from the wall and lob the ball against it.  It is not athletic and it isn’t helping you.  You can really get in a good 30 minutes on a wall and work up a great sweat.  

There are lots of good wall ball workouts out there.  LaxPros just put one up on instagram and Nick Myers (Ohio State Head Coach and former Kennebunk player) has a great one on his instructional video title:  Explosive Skills & Drills for Offensive Lacrosse     His brother Pat Myers (Lafayette Head Coach) has a great video that breaks down the basics. https://vimeo.com/9212690.   Then it is just a matter of which set of reps you do.  Be athletic and active. Like I said don’t be lazy at the wall, it won’t help you improve.

With any kind of physical activity you should be physically able to perform. If you have an injury or underlying physical condition you should consult a physician before starting any of the activities suggested on this website and blog. Use common sense. If you do a drill and it hurts STOP!!! Don’t overdo things. Doing too much, too soon can result in an injury or physical harm. If you have any in doubt, talk to you physician before starting any exercise program.

 My Rules:

• Toes should not face the wall -On a slight angle or even perpendicular to the wall

• Get in a good athletic stance

  • Knees slightly bent

  • Feet shoulder width apart

• Hands hip width apart

• Elbows off your body- Especially you back elbow

• Pull with the bottom hand push with the top (Nick Myers refers to this as cracking the top hand over the bottom hand)

• Your bottom hand should end up under your top hand elbow

• Catch the ball and load to throw at the same time. I call this catching deeply (Pat’s video does a great job of showing this)

• What ever you do with your strong hand do the same with your off hand

• Your feet should be moving. This workout is not just for your hands. If you switch hands the front foot changes too!

My List:

Here is the regimen that I go through when I get on the wall.

Catch, one cradle, throw

Catch, fake, throw

Quick stick- catch and throw right back no cradle

Catch, switch, throw- each time you catch switch hands and throw then catch with that hand next. Work on your hand switch mechanics here. Speed up your hands and your footwork

Throw, switch, and catch with the opposite hand

Throw, catch, roll switch hands, and throw

Backhand throws

Shovel pass

Behind the back

Those are my big nine. You have to decide how many reps. I go for 20 reps on both sides. You may want to start with a lower rep number and then build it up to 20 or more.

Enhancements:

Time your repetitions. How fast can you do your reps without sacrificing form or technique.

Perfect sets. If you drop one you have to start over

How many in a row? How many can you do without dropping a ball?

Put targets up to throw at. I painted a lax head on my bounce back at an average height for a player standing with his stick in the target area.. A piece of tape does the same thing

Let me know others and I will post them

Remedial work:

Bottom hand only on the catch.

Are you a snatch catcher? If you don’t know what this means, it means that instead of giving as you catch the ball, you tend to push you stick towards the ball. With pockets these days you can get away with this, but in tight situations it doesn’t work so well. Here is a way to soften up your stick and get you giving on the catch. Throw the ball at the wall and then take the top hand off the stick and catch with the bottom hand only on the stick

Top Hand only catch

Same deal here working on softening your hands and giving with the ball.

Final Thoughts:

I know that everybody is always preaching about wall ball and it’s benefits. And you could look at this post and say man I just don’t see the point. If you don’t see the point of wall ball then this is probably not the place for you. Everything you do as a player can contribute to your game. As a coach, the first thing I look for in a player is how well he can throw and catch. If there is a weakness here, I don’t care how big and fast you are, your stick is a liability to the team. Take the time now to work on your stick. Be that guy who comes into the season with a much improved stick.