When it comes to girls lacrosse, practice makes perfect. Try some of these girls lacrosse drills which were specifically designed to be performed against a study wall that cover the crucial skills of throwing and catching with both hands as well as dodging just after a catch.
Remember you are a representative of our team. Clean up after yourself, be polite, and if you are asked to leave a wall, do so immediately.
Practice Makes Perfect
No one picks up a lacrosse stick with the instant ability to throw, cradle, catch, shoot while switching hands and running up the field. It takes hours upon hours of practicing the skills in the form of girls lacrosse drills and exercises.
Sometimes a partner is not always available for girls lacrosse drills. In this case, a wall is an excellent partner, since it never gives up first and always returns the ball with precise accuracy and force. Try some of these girls lacrosse drills on a concrete or brick wall without windows or other obstructions that might change the course of the ball.
Before attempting any of these Wall Ball drills, always ensure that the wall will be strong enough to support the mass and speed of the lacrosse ball. When in doubt, perform a series of practice throws starting off with minimal speed and gradually increasing to full speed. By being careful and safe, the lacrosse player will avoid any unforeseen accidents or holes in unsound walls.
Switching it Up
First, stand facing the wall about 15 feet away with the ball in the stick. Throw the ball by focusing on a specific point on the wall, catching the ball on the same side as the throwing arm. Cradle the ball while bringing it up towards the ear, then bring the ball and stick across the face to switch hands. Throw the ball from the opposite side, and catch it again on the same side as the throwing hand. Perform 50 repetitions of this exercise, and then switch sides by beginning the drill on the opposite side.
On the Run
Next try this drill that incorporates movement into the throwing and catching process to help simulate real game play. Stand about 5 feet away from the wall, starting at one end of the wall. Begin by running the length of the wall and focus on one particular spot ahead for the throw. Throw the ball at that spot, snapping the wrists and twisting with the hips and shoulders during the throw.
Catch the ball and bring it back up to the same side while continuing to run. Repeat this process as many times as possible given the length of the wall. Once the end of the wall is reached, turn around the repeat the drill with the other hand. Perform 50 repetitions for each hand, or 100 repetitions total.
Learn to Dodge
Finally, here’s a wall drill to help develop dodging skills which are especially important for attackmen. Start the drill by facing the wall about 15 feet away. Focus on a specific point on the wall, and throw the ball quickly at that point, making sure to follow-though completely.
Catch the ball on the same side, and bring the ball up towards the ear while cradling it in the pocket. Now, slide the bottom hand up the shaft of the stick. While doing so, release the upper hand from the stick and roll the body away from the wall. Use the upper hand to hold the stick near the head, while continuing to cradle the ball with the lower hand. Once the body has performed an entire 180 degree rotation, retain the usual grip on the stick, and throw the ball again, this time from the opposite side as the previous throw. Perform 50 repetitions of this exercise, and then 50 repetitions starting off on the opposite side.
The following stick drills should be used daily in the off-season and several times per week during the season. Once you master your stick (which takes a lot of dedication) the rest of your game will fall into place with much less frustration. Stick with it!
Work your way down the list, you will probably not be able to do all the different variations at first keep working your way down the list and over time you will be able to master your stick skills.
1. Girls; gloves are optional (if you wear them during a game wear them during practice), however eye protection should be worn.
2. Any wall is fine, but a smooth surface at least 10 feet tall is optimum (concrete, block), with out windows or doors (which can be broken).
3. Drills should take no longer than 30 minutes maximum
4. Stand approx.12-15 feet from the wall
5. Do not let the ball hit the ground
6. Pass and catch in the area above your shoulder; to the right or left of your head
7. Strong hand toss/catch,
8. Strong hand quick stick 50 times; then 50 times weak hand
9. Strong hand 1 hand catch and cradle 50 times; then 50 times weak hand
10. Strong hand catch and face dodge 50 times; then 50 times weak hand
11. Split dodge/ throw right catch right/ split to left hand throw left and catch left 50 times
12. Quick stick while the ball is in the air switch hands on every toss 50 times
13. Cross-handed 50 times each hand. Throw right rotate hands left and visa versa
14. One hand passing/shooting 50 times each hand (start with hand close to the stick head…as you get better and stronger move your hand down the stick shaft)…experiment
15. Behind the back 50 times each hand
16. Develop you own routine: if space is big enough jog down the wall while passing. Jog while catching to the right then reverse. Behind the head catching. Bounce pass catching.
16. Pass and catch with the wall by having the ball being either passed or caught in an unconventional manner or less than perfect spot. Less than perfect passes happen in EVERY game…get ready. Be the best you can be…… regardless of conditions.
Great study habits, healthy diet, plenty of rest, dedicated practice, time management, and the willingness to sacrifice = success.
Good luck with your lacrosse season
Practice does not make perfect
Perfect practice makes perfect