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.