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Sticks skills are vitally important to the success of our team because the more accurate we are with passes as well as our consistency with catching the ball…the more we will have the ball. That little ball is very precious to us. We need to possess it…that all starts with a little wall ball!!! So, go find that perfect brick wall at the old high school or somewhere…put on the hat and gloves and I recommend taking the ball out of your cars after you play, because frozen lacrosse balls don’t bounce :) Note: (L) = left hand up top (R) = right hand up top | To Do: | Reps: | Major focus points!!! | | Flicks (R) & (L) | 50 each | Rely on wrist for power, not push:
Top HAND on stick only: keep arm at 90 degrees.
1 tight cradle Between throws | | 1cradle (R)&(L) | 50 each | Hard flat throws. 1 cradle and right
Back at the wall | | Catch and switch | 50 | Throw and switch off the catch with overhead or under chin switch…(throw r, catch r, switch, throw l, catch l, switch etc.) no cradles!!! | | Quick stick (R)& (L) | 50 each | No cradle, feel the ball and give it back to the wall. Nice firm throws! | | Quick stick r/l switch | 100 | QS with R hand, switch to left while ball is in air, QS off L, switch back, QS R | | Off shoulder (R)& (L) | 50 each | Right hand up on stick, stick over left shoulder. Throw r, catch over right shoulder, and quickly bring back to left shoulder. No cradle | | Throw w/off shoulder catch(R) & (L) | 50 each | Start with right hand up regular throw, catch it over left shoulder and bring back immediately to right shoulder. Working on off shoulder catching. Again…NO CRADLE
Do with both right and left hands. | | Side arm (R ) and (L) | 50 each | Sidearm, full arm extension AWAY from body, stick below knee height, rely on pull of bottom hand for power, do 15 yards away from wall. Work on accuracy and power. Have a cradle or 2 between each throw. Feel the ball in your stick. | | Side arm quick stick | 50 each | Quick stick, stick at least knee height, short distance from the wall, rely on bottom hand again. | | Full extension throws | 50 each | Throw HARD against the wall. On the catch, let the ball take your stick ALL THE WAY BACK behind you until you are at full extension (shoulder, shoulder, stick)…then throw again. NO CRADLE! Start throwing motion from behind you, not at your shoulder. | | Behind the back | 25 each | To do behind the back, front shoulder points in direction you want to throw, use bottom hand to kick ball out. | | Flat cradle | | Cradle parallel to the ground, the stick extends straight back so the head of the stick is as far from your body as it can get. Should be at about waist height. Feel the ball with the cradle, think shoulder, shoulder, stick. You would use this to protect the ball with one player on you. Also work on switching hands while doing this by rotating shoulders and leaving the stick where it is. The stick should never come in front of you. | | Fly away | | You will need to do this one on the move. Get some speed going forward. Let the stick “FLY” out to the side with JUST your bottom hand on it. Bring it back into control to your shoulder. A GREAT 1v1 midfield move to FLY past defenders!!! Do this both (L) and (R) |
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