Ask experienced lacrosse players how they built their stick skills, and most will give the same answer: wall ball. A wall, a stick, and a ball are all a player needs to get hundreds of catches and throws in a single session, often more than they get in a team practice.
Quick Answer
A good at-home wall ball routine takes 15 to 30 minutes, 3 to 5 days a week. Stand about 5 to 10 yards from a solid wall and work through a set of drills with both hands: overhand, quick stick, one-handed, cross-hand, and fake-and-throw. Beginners should focus on clean catches with each hand; advanced players should add speed, footwork, and goals like zero drops.
Below are the drills, three routines by level, and tips for getting the most out of every rep.
Setting Up Wall Ball at Home
What You Need
- Your lacrosse stick
- A few lacrosse balls (a dozen saves time chasing misses)
- A solid wall: brick, concrete, or a cinder block foundation works best
- Optional: a lacrosse rebounder if you do not have a usable wall
- Optional: tape or chalk to mark a target box on the wall
Where to Do It
- Garage or house foundation: check with a parent first, and avoid siding, windows, and doors.
- School or park walls: handball walls and the sides of school buildings are popular spots when allowed.
- Rebounder: a good option for small yards, apartments, or anywhere a hard wall is off limits.
Safety and Neighbor Tips
- Wear gloves when you work on harder throws, especially for younger players.
- Keep cars, windows, and people well out of the line of fire.
- Lacrosse balls are loud on walls. Pick reasonable hours and keep sessions short if neighbors are close.
Core Wall Ball Drills
Each drill should be done with both your strong hand and your off hand. Count reps or set a timer.
- Two-hand overhand: the foundation. Throw with your top hand near the head of the stick, catch in front of your face, and keep your stick up as a target.
- Quick stick: catch and release in one motion without cradling. Builds soft hands and a fast release.
- One-handed: throw and catch with only your top hand on the stick. Builds wrist strength and control.
- Cross-hand (cross-body): catch across your body on the opposite side. Teaches you to receive a pass in traffic.
- Sidearm: throw from a lower, sideways release. Useful for passing around defenders.
- Behind the back: a skill drill for advanced players. Builds feel and confidence.
- Catch, switch, throw: catch with one hand, switch hands, and throw with the other. Trains quick hand switches.
- Fake and throw: pump fake, then throw. Builds deception into your release.
- Split dodge to pass: catch, take a quick split dodge step, switch hands, and throw. Adds footwork to the routine.
- Shovel pass or underhand: a short underhand flip. Useful for passing in tight spaces.
Distance tip: start 5 yards from the wall and move back as your accuracy improves. Hitting a taped target box keeps every rep purposeful.
3 Wall Ball Routines by Level
Beginner Routine (About 15 Minutes)
Best for new players, younger players, and anyone building their off hand.
| Drill | Strong Hand | Off Hand |
|---|---|---|
| Two-hand overhand | 50 reps | 50 reps |
| One-handed | 25 reps | 25 reps |
| Quick stick | 25 reps | 25 reps |
| Catch, switch, throw | 25 reps total |
Goal: clean catches with a quiet stick. Slow down if you are chasing more balls than you catch.
Intermediate Routine (About 20 to 25 Minutes)
For players who can catch and throw comfortably with both hands.
| Drill | Strong Hand | Off Hand |
|---|---|---|
| Two-hand overhand | 50 reps | 50 reps |
| Quick stick | 50 reps | 50 reps |
| One-handed | 30 reps | 30 reps |
| Cross-hand | 30 reps | 30 reps |
| Sidearm | 25 reps | 25 reps |
| Fake and throw | 25 reps | 25 reps |
Goal: move your feet between reps and keep your stick protected near your ear.
Advanced Routine (About 30 Minutes)
For high school and experienced players working on game speed.
| Drill | Strong Hand | Off Hand |
|---|---|---|
| Quick stick | 75 reps | 75 reps |
| One-handed | 40 reps | 40 reps |
| Cross-hand | 40 reps | 40 reps |
| Behind the back | 25 reps | 25 reps |
| Split dodge to pass | 25 reps | 25 reps |
| Fake and throw | 25 reps | 25 reps |
| Shovel pass | 20 reps | 20 reps |
Goal: zero drops per set. If you drop one, restart that set.
Position Add-Ons
- Attack and midfield: finish each session with 5 to 10 minutes of shooting on a target at the wall or in a net, focusing on a quick release off the catch. Players who want to add velocity and accuracy can take it further at NJLT's Shoot 2 Score shooting clinic.
- Defense: add one-handed catches with a long pole and practice quick outlet throws after a catch. Footwork and positioning are covered in NJLT's defense clinic.
- Goalies: have a partner or rebounder send balls high, mid, and low, and work on clean outlet passes after each save. Position-specific training is the focus of NJLT Goalie School.
How to Track Your Progress
- Count drops per set and try to lower the number each week.
- Time yourself: how many quick-stick reps can you complete in 60 seconds with each hand?
- Move your starting spot back a step once you can hit your target consistently.
- Keep a simple log of days, minutes, and drops. Streaks are motivating, especially for younger players.
Common Wall Ball Mistakes
- Only using your strong hand. Your off hand needs the most reps, not the fewest.
- Standing still. Keep your feet active the way you would in a game.
- Throwing too hard too soon. Accuracy first, speed second.
- Cradling every catch. Quick stick reps teach you to catch and release without extra motion.
- Long sessions once a week. Short, frequent sessions build skills faster than one big workout.
Wall ball is also one of the best ways to stay sharp in the offseason. Pair it with live reps in NJLT Box Lacrosse, where players get constant touches in tight spaces.
Take Your Stick Skills Further With NJLT
Wall ball builds the habits. Coaching makes sure they are the right ones. NJLT has been developing New Jersey lacrosse players since 2010, with programs for every age and position:
- Boys Lax Academy: 60-minute, skills-focused sessions for boys in grades 2 through 10, built for players with less than two years of experience
- Girls Lax Academy: skills training for girls
- Private lessons: one-on-one coaching to fix mechanics and build on your wall ball work
- Overtime Grind: position-specific training for experienced players
- Little Laxxers: an intro program for grades K through 3, with sticks provided
Bring your wall ball log to your next session and let an NJLT coach help you set new goals. Questions? Call 732-810-0181.
Frequently Asked Questions
How long should a wall ball routine be?
Most players get great results from 15 to 30 minutes per session. Beginners can start at 15 minutes and build up as their catches get cleaner.
How often should you do wall ball?
Aim for 3 to 5 days a week. Short, frequent sessions build stick skills faster than one long session.
How far should you stand from the wall?
Start about 5 yards away and move back toward 10 yards as your accuracy improves.
What if I do not have a wall at home?
Use a lacrosse rebounder, or find an approved wall at a local school or park. A rebounder works well in small yards.
Should beginners practice with their off hand?
Yes. Your off hand needs the most reps. Doing every drill with both hands from day one makes you a more complete player.
What is the best wall ball drill?
Two-hand overhand is the foundation, and quick stick builds the fastest hands. A full routine that mixes several drills works best.
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