THE
WALL DRILL
Dec 22, 2003
"Your lacrosse stick should become part of your body!"
To become proficient in passing and shooting, the player 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.
You
can and will observe daily improvement if proper technique is maintained.
Increase the reps as wrists become stronger. Aim for as many reps
as possible with desired form, however. This is a lefty-righty work
out. Attempt to do as many reps as possible. 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.
Do as much as much of this routine 4-5 times a week for 15-20 minutes
(no more). Beginning players should start at 30 reps with each hand
before moving to a different part of the drill. Your goal should
be to get through the entire drill (50 reps with each hand) with
each hand in under 20 minutes. If you only get through part of the
drill, it is easy to set a goal for next time.
Proper
1 hand technique:
Wearing
gloves, 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. Do not take shortcuts. Keep the head of the stick in the
box and not down off the shoulder.
Proper
2 hand technique:
Wearing
gloves, 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
postion. 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.
Proper
Cross hand technique:
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. This will be awkward
at first but only the advanced players will get to this stage.
DRILLS:
(Beginners 30 reps with each hand)
1
hand: catch and 1cradle
2 hands: catch and 1 cradle
2 hands: quick stick
2 hands: split drill -catch righty, switch and throw lefty/ catch
lefty switch and throw righty
2 hands: catch, face dodge, and throw
2 hands: catch, fake, and throw
You must be at 50 reps with each hand before passing this
point.
2
hands: cross handed
2 hands: behind the back
2 hands: running along the wall throwing and catching.
Be creative: if you get to this stage, you have earned the right
to!
Remember the above must be performed in the correct manner, that
is: stick in the box, overhand motion, 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. |
