Wall Ball
You should be developing
your stick skills on your own year round. The best way to do this is through
Wall Ball Drills. So start now.
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. This is a lefty-righty work out. 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.
You should do as much of this
routine as you can, 4-5 times a week for 15-20 minutes (No more than 20 minutes.) 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) in less than 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 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 hand, in other words lead with your left foot if passing from
the right, and so forth. Stick protection is important.
DRILLS:
(Beginners 30 reps with each hand, work up to 50 reps.)
1. 1 hand: catch and 1 cradle
2. 2 hands: catch and 1 cradle
3. 2 hands: quick stick
4. 2 hands: split drill -catch righty, switch and throw lefty/ catch lefty switch and throw righty
5. 2 hands: catch, face dodge, and throw
6. 2 hands: catch, fake, and throw
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. Always stop after 20 minutes,
at this point fatigue will affect your form.
CORRECT FORM MUST BE ADHERED TO,
OR YOUR EFFORTS WILL BE WASTED. WE ARE TRYING TO BUILD MUSCLE MEMORY SO PROPER
STICK WORK IS AUTOMATIC, IF YOU USE POOR FORM YOU ARE JUST REINFORCING BAD HABITS.
