Middleton Lacrosse Club

My my My my

What should you be doing during off season?

Wall Ball

For Best Results:

  • Find a flat brick or concrete wall (Racquetball courts work best) at least 10 feet high, the longer the better
  • Can use the outside wall by the weight room at Middleton High School, please be considerate of school property
  • Every drill that you do - do with both hands
  • Always wear gloves when you are performing your routine - you play with gloves so why not practice with gloves
  • Stand 5-7 yards away from the wall  
  • Perform this routine at least 4-5 times per week
  • Each routine should be at least 20 minutes in length- if you finish all drills in less than 20 minutes, repeat drills starting with the drill that challenged you the most
  • Listening to music always helps me work harder, so crank up the tunes!
  • Have fun!


Lacrosse Wall Ball Drills:

  • Quick stick – 50 right, then 50 left (no cradle)
  • One hand quick stick- 50 right, then 50 left (no cradle)
  • Quick stick- change hands each time you throw the ball while the ball is in the air- 50 right, then 50 left ( no cradle)
  • Both hand catch and cradle- 50 right, then 50 left (one quick cradle)
  • One hand catch and cradle – 50 right, then 50 left (one quick cradle)
  • Face dodge- catch-face dodge-throw- 50 right, then 50 left
  • Split dodge- throw right, catch right, split dodge to left hand, throw left, catch left, split back to right hand- 50 right, then 50 left
  • Cross handed- 50 right, then 50 left- “cross handed” means stick in right hand on the left side of body, or stick in left hand on right side of body (one quick cradle each time)
  • Behind the back- 50 right, then 50 left
  • Pass the length of the wall, right hand as you run right, left as you run left – do not stop at the end of the wall. Switch hands and catch with the opposite hand. Add behind the back passing as you progress.