Wall Ball Workout

WALL BALL is the best way to improve your game not only in terms of stick skill accuracy, but also speed, foot work, coordination, and mental focus.  Make sure to do some stationary work, some moving work, and of course BOTH hands always!

Basics:

Facing wall both regular passing height and arms fully extended passing height
Right to Right
Left to Left
Right to Left
Left to Right
Righty Reverse just catch and catch and throw
Lefty Reverse just catch and catch and throw
1 handed Right
1 handed Left
1 handed Right Reverse
1 handed Left Reverse 

Bouncers:  Overcoming backspin of ball
Two throw options: 1. Throw ground to wall bounce
2. Throw wall to ground bounce
Right 2 handed
Left 2 handed
Right Reverse 1 handed and 2 handed
Left Reverse 1 handed and 2 handed
Catch high bounce 1 hand extended Right
Catch high bounce 1 hand extended Left 

Ground Balls:
Throw ball against wall only about a couple inches from the ground (bend down low side arm throw); let ball come back as skimming ground ball or weird bounce
Catch up close right away
Let ball come back several yards and run on to it
Release and Catch both Right and Left
Catch Right, Left, Right Reverse, Left Reverse, 1 handed, 2 handed

Sideways Stance: Feet parallel to wall (One foot slightly in front of the other)
Right to Right (wall is to your left) – hit wall at stick level
Left to Left (wall is to your right)- hit wall at stick level
Right to Right (wall is to your left) – hit wall higher and catch with stick higher
Left to left (wall is to your right) – hit wall higher and catch with stick higher
Repeat last 2 but throw even higher and jump up to get ball- feet leave ground
Throw ground to wall bouncer to left and run on catching Left: 2 handed, 1
handed, and left reverse
Throw ground to wall bouncer to right and run on catching Right: 2 handed, 1
handed, and right reverse   

Wall Ball Tips:

  • Do any and all of the listed sequences as quick sticks, or one cradle and releases

  • Pick the same spot on the wall and try to hit that same spot as many times in a row as you can

  • Time yourself to see how long or count the number of times you can throw a wall ball skill set without dropping the ball

  • Adjust distance of your body to the wall throughout workout

  • Adjust the way you are facing when releasing and catching the ball

  • Keep stick tucked, protected- imagine that check is coming from all different angles

  • In-between wall ball catches, add in some ground balls with one and two hands, practicing coming up and finding the wall again for another throw to practice eye to target coordination

  • Don’t always stay stationary- make sure to get your feet moving!  Run onto the ball, change direction with your feet, even throw in some stutter steps when approaching the wall returned ball

Remember! SPEED! ACCURACY!
Playing Wall Ball WILL make your stick skills improve exponentially!!  Go get it!!