Lacrosse requires athleticism and skill, with hours of practice needed to master passing and shooting techniques. Unfortunately, your teammates aren't always around to help hone your skills. That's when wall drills come in handy. Practicing your passing and shooting strokes against any concrete or brick wall can help develop a winning lacrosse game.
Quick Stick
This drill helps attackers improve hand speed and reaction time. Stand about 5 feet away with your feet parallel to the wall. Starting with your stick handle vertical next to your ear, snap a hard shot into the wall. Focus on an exact spot. Now catch the ball on your same side and snap another shot as quickly as you can without cradling the ball. Perform 50 reps with each hand. Remember to bend your knees on each shot to provide maximum power.
Cross Face Catch
Take position 10 to 15 feet away from the wall. Your feet should be 90 degrees to the wall and in a shooting stance. Focus on a specific spot on the wall that would cause the rebound to be directed behind you. Fire a hard shot, snapping your wrists and executing a full follow-through. Now reach across and catch the ball on the opposite side of your head. Return the stick to the starting position, perform a quick cradle, and unleash another shot so you can once again catch the rebound on the opposite side of your head. Perform 50 reps with each hand.
On the Run
Lacrosse isn't a stationary game. You'll also have to practice passing and shooting on the run. Start at one end of a long wall, standing about 7 feet away from it. Run parallel to the wall, racing toward the other end while firing shots into the wall and catching the rebounds as you go. Pay attention to upper-body mechanics to ensure accurate, forceful shots. Also, try to hit an exact spot with each shot. Once you reach the end of the wall, turn around and race back to the starting point, performing shots with the opposite hand. Again, perform 50 shots with each hand to build dexterity.
Split Dodge
Along with shooting, you'll also need to practice ball control and protection. A split dodge helps keep defenders at bay and involves jumping into a quick 180-degree turn. To practice the split dodge, stand 10 to 15 feet from the wall in a shooting stance. Snap a hard shot into the wall and catch the rebound on the same side. Now execute a split dodge, hopping and twisting a full 180 degrees so you're now facing the opposite direction. During the hop, switch hands so you can fire another shot as soon as you land. Catch the rebound and split dodge again, snapping a third shot as soon as you land on the original side. Do 50 reps as fast as you can for an intense workout.
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