At home workouts
WMLAX WALL BALL ROUTINE
“Reps Build Confidence. Confidence Builds Players.”
This routine is designed to improve
- stick skills
- footwork
- creativity
- confidence under pressure.
Wall ball is one of the fastest ways to improve as a lacrosse player—5 minutes a day beats 1 hour once a week.
Below you’ll find each movement, organized with a quick “WHY” so players understand the purpose behind the drill.
1️⃣ FOUNDATION SERIES –
Getting Comfortable With Your Stick
Purpose: Build consistency, accuracy, and soft hands in both right and left.
Right – One Cradle, Then Pass
Lefty – One Cradle, Then Pass
Catch Left, Throw Right (Move Your Feet!)
Catch Right, throw Left (Move Your Feet!)
Righty Quick Stick (no cradle)
Lefty Quick Stick (no cradle)
WHY:These reps build the core skills every player needs: clean catches, controlled cradles, and accurate passes under pressure. Quick sticks force fast reactions and soft hands.
2️⃣ CANADIAN & CROSS HANDED SERIES – Creativity + Handle
Purpose: Improve stick confidence and comfort in tight spaces.
Throw Canadian (Cross hand) Righty – Catch Righty
Throw Canadian (Cross hand) Lefty – Catch Lefty
Catch Right → Split → Throw Left → Catch Left → Split → Throw Right
Throw Right → Catch Cross handed (Make throw come back on left)
Throw Left → Catch Cross handed (Make throw come back on right
WHY:Canadian reps teach you to pass and catch in unusual hand positions, giving you better control and creativity—especially in tight dodges, rides, and crease play.
3️⃣ ONE-HAND SERIES – Strength + Control
Purpose: Strengthen wrists and forearms while improving stick control.
Righty Middle of stick One-Hand
Lefty Middle of stick One-Hand
One-Hand Middle → Switch Hands Quick Stick
WHY:One-hand work forces your body to stabilize your stick and develop control that shows up everywhere—ground balls, shooting, dodging, fakes, and battles for position.
4️⃣ Over the shoulder series
Purpose: work on catching the ball over the shoulder and reaction time.
Throw Right → pivot on left foot turning back to wall → catch right over shoulder → pivot on left foot→ Throw Right
Throw Left → pivot on right foot turning back to wall → catch left over shoulder → pivot on right foot→ Throw left
5️⃣ QUICK STICK + CANADIAN COMBO SERIES – Fast Hands
Purpose: Build elite-level hand speed.
Righty Quick Stick → Cross hand Righty (Canadian) Quick Stick
Lefty Quick Stick → Cross hand lefty (Canadian) Quick Stick
WHY:This improves your ability to adjust to bad passes, fight for possession, and move the ball instantly.
6️⃣ ADVANCED SERIES – Creativity + Confidence
Purpose: Push your comfort zone to become a more dynamic, unpredictable player.
Behind-the-Back (Strong Hand)
Behind-the-Back (Weak Hand)
Around the World (Strong Hand)
Around the World (Weak Hand)
Catch Behind Your Head
WHY:These are not tricks. They’re real, functional skills used to:
• Fake defenders
• Protect the stick
• Pass or shoot around pressure
• React to bad angles
• Build creativity & handle
TOTAL REPS (Recommended)
You can structure the routine in two ways:
Option A: 10 Reps Per Skill
(Quick, clean, high-quality session)
Option B: 20 Reps Per Skill
(Mid-level workout)
Option C: 50 Reps Per Skill
(Elite work—game-changing improvement)
FINAL MESSAGE TO PLAYERS
This routine is about three things:
- Repetition – Your stick becomes an extension of your body.
- Comfort Under Pressure – Game speed feels easy.
- Creativity – You become harder to guard and more confident.
Do this routine 3–4 days a week, even for 10 minutes, and your improvement will be obvious.