Jacobs Lacrosse Stick Skills Expectations
A lacrosse ball is preferred, but you may use a tennis ball, especially inside. A tennis ball is better than nothing.
-Cradle 2-3 hours per week
-Right and Left handed
-Two handed and switch
-One handed and switch
-Complete 200 throws/ catches a week
-Start with majority dominant handed
150 v. 50, then 140 v. 60, etc.
-Work to gain confidence in both hands
-Complete with partner/ group
-Wall ball (solo)…use a concrete or brick wall…NO DRYWALL OR SIDING
Wall Ball Workout
*All drills must be performed with BOTH HANDS.
*Any wall will work, but a smooth CONCRETE wall at least 10 feet tall is the ideal surface.
*Use your gloves when performing this routine.
*Complete each exercise for at least one minute minimum for each hand.
*Rest for 30 seconds between sets, remember this is a workout, you should be tired when you are done
*The objective is to complete as many repetitions in a set time period (1min), and to beat you previous number the next time you exercise.
*These exercises are intended to increase your stick accuracy and speed.
*Everyone must complete this workout a minimum of 4-5 times a week, doing each exercise with BOTH HANDS.
*Defensemen, do not think you are excused from this workout; you need to have the best stick skills on the team. Use a short stick, then graduate to your longpole.
*Crank up your favorite music and have fun. If you invent some new variation be sure to share with others.
1. Throw right hand, one cradle between throws.
2. Throw left hand, one cradle between throws.
3. Right hand quick stick, meaning throw with your right hand no cradle between throws.
4. Left hand quick stick, meaning throw with your right hand no cradle between throws.
5. Face Dodge, throw right hand, catch right hand, face dodge, throw left hand, catch left hand, face dodge, etc….
6. Switch in the air, throw right hand, switch hands, catch left, throw left, switch hands, catch right, etc…..
Tips: Stand so you are throwing off the proper foot, not with both feet facing the wall, during the drills where you switch hands, you must also be adjusting your stance
Keep your arms and shoulder high.
Pick a spot on the wall and aim for it, don’t throw the ball aimlessly at the wall
7. Behind the back, one set right handed, one set left handed
Tip: Stand with your shoulder to the wall, and aim to put the ball on the wall directly in front of you, the angle that you are releasing the ball will put the ball directly back into your stick
-Cradle 2-3 hours per week
-Right and Left handed
-Two handed and switch
-One handed and switch
-Complete 200 throws/ catches a week
-Start with majority dominant handed
150 v. 50, then 140 v. 60, etc.
-Work to gain confidence in both hands
-Complete with partner/ group
-Wall ball (solo)…use a concrete or brick wall…NO DRYWALL OR SIDING
Wall Ball Workout
*All drills must be performed with BOTH HANDS.
*Any wall will work, but a smooth CONCRETE wall at least 10 feet tall is the ideal surface.
*Use your gloves when performing this routine.
*Complete each exercise for at least one minute minimum for each hand.
*Rest for 30 seconds between sets, remember this is a workout, you should be tired when you are done
*The objective is to complete as many repetitions in a set time period (1min), and to beat you previous number the next time you exercise.
*These exercises are intended to increase your stick accuracy and speed.
*Everyone must complete this workout a minimum of 4-5 times a week, doing each exercise with BOTH HANDS.
*Defensemen, do not think you are excused from this workout; you need to have the best stick skills on the team. Use a short stick, then graduate to your longpole.
*Crank up your favorite music and have fun. If you invent some new variation be sure to share with others.
1. Throw right hand, one cradle between throws.
2. Throw left hand, one cradle between throws.
3. Right hand quick stick, meaning throw with your right hand no cradle between throws.
4. Left hand quick stick, meaning throw with your right hand no cradle between throws.
5. Face Dodge, throw right hand, catch right hand, face dodge, throw left hand, catch left hand, face dodge, etc….
6. Switch in the air, throw right hand, switch hands, catch left, throw left, switch hands, catch right, etc…..
Tips: Stand so you are throwing off the proper foot, not with both feet facing the wall, during the drills where you switch hands, you must also be adjusting your stance
Keep your arms and shoulder high.
Pick a spot on the wall and aim for it, don’t throw the ball aimlessly at the wall
7. Behind the back, one set right handed, one set left handed
Tip: Stand with your shoulder to the wall, and aim to put the ball on the wall directly in front of you, the angle that you are releasing the ball will put the ball directly back into your stick
Updated: 3/17/13