Growing the sport of lacrosse in the Tahoma School District since 1999.

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Salisbury Wall Ball & Jump Rope Routine's
Link below is from Coach Berkman (Salisbury University)... Another couple Routine's for you all to use!!

Wall Ball
https://docs.google.com/viewer?a=v&pid=gmail&attid=0.2&thid=140c00ba5529f527&mt=application/pdf&authuser=0&url=https://mail.google.com/mail/u/0/?ui%3D2%26ik%3De394e6cd51%26view%3Datt%26th%3D140c00ba5529f527%26attid%3D0.2%26disp%3Dsafe%26realattid%3Df_hkujzyoe1%26zw&sig=AHIEtbQre1JsPViu19nH_-mSqdVUwU-89w

Jump Rope

https://docs.google.com/viewer?a=v&pid=gmail&attid=0.1&thid=140c00ba5529f527&mt=application/pdf&authuser=0&url=https://mail.google.com/mail/u/0/?ui%3D2%26ik%3De394e6cd51%26view%3Datt%26th%3D140c00ba5529f527%26attid%3D0.1%26disp%3Dsafe%26realattid%3Df_hkujzlky0%26zw&sig=AHIEtbTDhvIEC6lPaoolbH-rOahxLEbewQ




Sonoma State Lacrosse Wall Ball Routine

Wall Ball Routine

Right Hand, Left Hand: (60 Reps Each)

Stand 15 feet from the wall and do 30 reps with each hand. Move to 5 feet from

the wall and do 30 reps with each hand.

Throw Right, Catch Left and Vice Versa: (60 Reps)

Stand 15 feet from the wall. Throw the ball and catch with the opposite hand.

In Close: (30 Reps Each)

Square off 5 feet from the wall, take the hips and shoulders out of the equation

and focus on the wrists and arms. Do the last 10: Throw right-catch right- switch to leftthrow

left- …

Add the Step: (25 Reps Each)

Stand at 20 feet and throw using a step.

Catch Backhand: (25 Reps Each)

Stand 15 feet from the wall and throw the ball across your body. Keeping the

stick in the same hand and run the opposite way to catch the ball over your shoulder.

Split Dodge: (25 Reps Each)

Stand 15 feet from the wall. Receive the ball as if it were from a wing man then

immediately turn and split the opposite way.

Behind the Back: (20 Reps Each)

Stand a comfortable distance away from the wall, and perform a behind the back

pass. Make sure to release the ball from just behind the ear.

Single Arm: (20 Reps Each)

Stand 5 feet from the wall. Perform the first ten reps with only the top hand on the

stick. Perform the next ten reps with only the bottom hand on the stick.

Canadian: (15 Reps Each)

Stand 5-10 feet from the wall and perform a Canadian throw at the wall. Catch the

ball with the stick in the same position.

500 Total Reps

 

 


 Wall Ball routine/video
http://www.championshipproductions.com/news/2011/06/28/an-effective-wall-ball-workout-perfect-for-the-offseason/


Video of Salisbury Head Coach Berkman talking through a good wall ball routine.
http://youtu.be/wT7yw77eQs4
http://youtu.be/0ErMl3piWvc


College players demo of ball movement and off ball movement
http://youtu.be/UhjjCA6eccY