5 Wall Ball Drills Every Lacrosse Player Should Master

The Power of Wall Ball

Consistency builds confidence—and in lacrosse, nothing builds consistency like wall ball. Every great player, from youth leagues to the pros, spends time at the wall.

Here are 5 essential wall ball drills that will transform your game.

1. The Standard Catch-and-Throw (Warmup)

Start every wall ball session with the basics.

• Stand 10 feet from the wall
• Throw and catch with your stick in the box
• 10 reps right hand, 10 reps left hand
• Focus on clean catches and crisp throws

Goal: 100 catches without a drop

2. Quick Stick Drill

Catch and immediately throw back without cradling. Builds fast hands for game situations.

• Stand 5-8 feet from the wall
• Catch and release in one motion
• Alternate hands every 10 reps
• Increase speed as you improve

Goal: 50 quick stick reps per hand without a drop

3. Weak Hand Focus

Your weak hand will never improve unless you force yourself to use it.

• Spend 60% of your wall ball time on your weak hand
• Start close (5 feet) if needed
• Only throw with your weak hand for 10 minutes straight

Do this consistently and your weak hand becomes a weapon.

4. Behind-the-Back Wall Ball

Build creativity and stick skills.

• Throw the ball, spin around, and catch it behind your back
• Then throw behind-the-back and catch it normally
• Start slow, then increase speed

Goal: 20 BTB catches in a row

5. Target Practice

Make every throw count by picking specific targets.

• Mark 4 spots on the wall (tape or mental targets)
• Call out a target before each throw
• Hit each target 10 times before moving to the next

Sample Wall Ball Workout (30 minutes)

• 5 min: Standard catch-and-throw warmup
• 10 min: Weak hand focus
• 5 min: Quick stick drill
• 5 min: BTB practice
• 5 min: Target practice

Do this 4-5 times per week and you'll see massive improvement in your stick skills.