Best Lacrosse Wall Ball Drills: All You Need to Know (2023 Update)

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As a lacrosse player, wall ball drills are an essential part of a practice that can help you take your game to the next level.

Whether you're just picking up the sport or looking to refine your skills, mastering wall ball drills is crucial for improving stickwork, reaction time, and hand-eye coordination.

This blog post will take an in-depth look at some of the best lacrosse wall ball drills from across the board. It's everything you need to know about honing your skills!


Take Away Key Points:

  • Wall ball drills are critical to improving your cradling, catching, and passing
  • There are multiple methods for beginners & pro players
  • Repeat the drills to ensure the best performance in the game

How to Play Wall Ball in Lacrosse? Stay Tuned!

If you want to become an advanced player, a wall ball workout is necessary to improve your lacrosse stick skills and take your game to the next level.

So, read below to find advanced and simple wall ball drills to ensure the best performance on the field.

Here's the 20-minute wall ball routine to improve your stick skills.

1. Fifty passes & switching hands between each pass

The lacrosse wall ball drill (rebounder drills), known as 50 passes switching hands between each pass, is designed to improve a player's ball handle. It improves rapidly with repetition.

Each time it is done, the goal is for the player to throw the ball faster and farther than before. This challenging but enjoyable drill starts with a player throwing the ball against a wall or rebounder - right-handed, then left-handed - counting each throw aloud.

The passes remain consecutively right-handed or left-handed until they reach fifty, then they switch hands and continue the same pattern until 100 throws are completed.

While the number of throws and hand switches might sound intimidating, it can go quickly with proper technique and focus.

Adequate positioning of arms, wrists, legs, and hips helps build better habits and generate more power with each throw without having to worry about becoming exhausted too soon.

Players must split dodge between passes when switching hands for additional training during the reps. Switching hands in this wall ball workout can improve stick skills and better prepare you for the game.

2. Thirty quick sticks with each hand

lacrosse goalie wall ball drills

The quick stick wall ball routines include catching a lacrosse ball and passing without cradling it in the lacrosse stick. The quick stick means having the ball in your lacrosse pocket for an instant and passing it as quickly as a player caught it.

The quick stick with a "choked up" grip on the stick is easier for many lacrosse players. It allows players to get their wrists into it. Quick stick improves wrist strength. It's ideal for offensive players looking to score on the doorstep.

The quick stick lacrosse wall ball routine is designed to simulate real game situations where the need to switch hands quickly makes all the difference. Therefore, it is important to practice this drill repeatedly to gain better coordination and skill. It also develops greater confidence in one's ability to move the ball around quickly and accurately, both on offense and defense.

3. Fifteen one-hand passes with each hand

This lacrosse wall ball routine is essential because it helps players increase their accuracy, handling skills, and speed while using one hand.

This drill requires precision without sacrificing time since it conditions a player can pass accurately and quickly under game pressure.

The lacrosse wall ball routine helps to increase two-handed passing power. To do this basic drill, one must stand at least ten feet from a wall and alternate hands as they pass the ball against the wall back and forth fifteen times with each hand.

As a result, one-hand passes and catches build better muscle memory, and players can catch passes easier later in the game.

Lacrosse wall ball routines like these can build upper body strength, conditioning, and self-confidence for players - making them vital for those interested in improving their lacrosse skills.

4. Fifteen behind-the-back passes with each hand

These wall ball routines are aptly named. These basic drills require players to pass the lacrosse ball between their legs and behind their back with either hand 15 times each.

- By honing in on one specific skill set, such as passing accuracy or speed, this drill strengthens a variety of techniques vital to success in the game, like:

- Fine-tuning feathery passes,

- Strengthening weak hands, and

- Learning how to twist and turn away from defenders while staying grounded.

Plus, not only does constantly practicing wall ball help maximize a player’s skill on the field, but it also helps build strength and discipline outside of it.

Although coaches may advise against using behind-the-back passes during training sessions, players shouldn't in their wall ball routine.

There are many reasons why practicing passes helps your game.

Working on all catches and passes increases the chances of pulling them off during competition. Behind-the-back passes also strengthen back muscles, improve stick skills, and make your back more flexible.

5. Ball until you fall & don't stop until you drop

The goal of this drill is to keep yourself moving and physically active by carrying out basic lacrosse movements such as throwing and catching passes on a wall or flat surface.

To begin, stand post one like you were ready to catch a pass on the wall - approximately two to three steps away from the wall. Then, pass the ball back and forth against the wall while keeping your stick in at least one hand.

Additionally, you can mix up different techniques with each rotation: change speeds from fast to slow, alter hand positions on your stick, press harder into passes when necessary, etc. This allows you to strengthen your offensive and defensive skills and pushes athletes' levels and overall work rate.

Other Basic Drills to Improve Your Skills

best wall ball drills lacrosse

Some of the most popular lacrosse wall ball drills include:

  • Split dodge-throw - the drill requires to dodge and pass consequently. You must throw and catch right, split dodge to the left, throw and catch with your left hand and split dodge back to the right.
  • Face dodge-throw-face dodge-catch - face dodge and throw the ball, then face dodge and catch it.
  • One-hand catch and cradle - use your top hand and mix one cradle between throws on the wall.
  • Cross-handed - hold the stick in your left hand, then play on the right of your body instead of the left side. Then, after fifty reps, switch hands and hold the stick in the right hand while playing on the left side.

However, you can make your drills more convenient and be more creative. For example, you can try various hand passes, shooting angles, shooting overhand, one cradle, and other drills with either the left or right hand.


Does wall ball help lacrosse?

Yes, lacrosse wall ball drills help you improve your catching, passing, and cradling - all at once.

Where to play wall ball lacrosse?

You can play at the gym, school, park, or home if you have a suitable wall for drills.

How to build a wall for a lacrosse wall ball?

best lacrosse wall ball routine

To build a lacrosse wall ball, you will need 4x4s and 2x4s and 3/4 MDO plywood. Follow the steps:

- mark holes in a 6x16 rectangle in the ground to make corners

- mark 12'' diameter" circles around the centers

- screw each pair of 6', 4x4" posts to"a piece of plywood

- make them parallel and space them six feet apart

- use a grid of 2x6 and 4x6 beams to frame the 6x16 foot wall

- nail 2x6 blocks to the ground

- use 2x4s to hold the wall vertically to the posts

- cut a 35-degree off a 2x4 and screw it vertically to the main 4x6 beam

- put in a horizontal 2x4 on top of the spacers

- take a 4x4 beam, and line it up above the vertical 2x4 to mark the intersection of the 4x4 posts

- attach 4x8 sheets of plywood and use paint to make it weatherproof for extra durability

What can I use instead of wall balls?

You can use the following alternatives:

- Dumbbell thruster.

- Medicine ball slam.

- Kettlebell thruster.

- Barbell thruster.

- Medicine ball cleans.

- Landmine squat and press.

- Medicine ball chest throw.

Do wall balls damage walls?

No, wall balls cannot damage walls due to their material - fabric.

Are wall balls and slam balls the same?

No, they are not the same. Slam balls are smaller, made of heavy-duty rubber absorbing impacts, and don't bounce.

Lacrosse wall ball drills are critical for improving your overall skill set and performance in the field. Take the time to practice regularly and ensure you give each drill much effort.

Implementing the drills will not only improve your passing, catching, and cradling, but it will also help you on the physical side, such as stick-to-body coordination and balance. Additionally, practice with a friend who can offer feedback and encourage you to reach success.

Like any activity or sport, it's essential to have fun - so enjoy the process! Put the extra time into your lacrosse wall ball drills and watch yourself become a better player.

Freddy Woods

Freddy is the heart and soul of Lacrosse Runner. As a former athlete, Freddy is very passionate about Lacrosse. He keeps up with the sport's changes and innovations and often tests the new equipment released by the leading manufacturers. Read more here