Wall Ball is a MUST for every lacrosse player year-round!
This workout can get players up to 900 reps in 30 minutes or less. That’s nearly impossible to replicate during a standard 2-hour team practice.
Some of the biggest improvements in lacrosse don’t happen during games or organized practices. They happen when a player grabs their stick, finds a wall, and puts in focused reps on their own. Team practices include stick work every session, but players can dramatically improve their confidence, feel, and overall stick skills through simple, consistent work at home.
As a kid, spending time playing catch with myself helped develop my game in ways team practices couldn’t, especially during a time growing up where we didn’t always have a youth program. It gave me freedom to experiment, make mistakes, and build confidence without pressure. I was fortunate to grow up around great coaches and players, but looking back, I truly believe my skills took another leap because of these shorter, and sometimes longer, wall ball sessions.
This 8-minute wall ball routine is designed for players of all ages and skill levels. Younger or newer players can slow the pace down and focus on feel and comfort, while advanced players can challenge themselves by increasing speed, intensity, and precision.
Use this routine as a foundation and build from there.
The biggest difference-maker during wall ball sessions?
- Be present and focus, this is a workout
- It’s OK to fail and make mistakes. Make sure you keep your head up, pick up the ball, and keep working hard.
- Pass with intent. Aim for small targets on the wall
- Work both hands. Gaining comfort in both hands built confidence faster
- Train at game speed. Try to make crisp passes
If game speed feels too fast right now, start under control and gradually work your way there.
Great stick work is not built overnight, it’s built through consistent daily reps.
All you need is a brick wall, cement wall, or a rebounder if you have access to one.
Note: Using a timed goal instead of just counting reps helps players train at game speed while maintaining focus, footwork, and technique under pressure. It also combines conditioning with stick work, forcing players to develop quicker hands, rhythm, and consistency instead of simply going through the motions. The goal isn’t to rush, it’s to execute quality reps with urgency and purpose.
8 Minute Wall Ball Routine
The Goal
Complete all 3 sets in 30 minutes or less.
- 3 Total Sets
- 1-2 Minute Break Between Sets
- 900 Total Reps
The Workout
- 50 Reps — Catch Left / Throw Left
- 50 Reps — Catch Right / Throw Right
- 50 Reps — Catch Left Cross-Body → Rotate Back → Throw Left
- 50 Reps — Catch Right Cross-Body → Rotate Back → Throw Right
- 50 Reps — Throw Left / Catch Right
- 50 Reps — Throw Right / Catch Left
Repeat for 3 total sets.
** Ways to make it more challenging **
- More reps in the same amount of time
- Shorten your time goal
- If you are working with a wall and have space, run side to side executing the same passes so you are making passes while running
Final Word
Players don’t need complicated training to improve their stick skills.
They need consistency and a plan.
8 focused minutes a day can completely change a player’s confidence with the ball over time. The players who improve the fastest are usually the ones willing to do the simple things repeatedly, especially when nobody is watching.
Grab your stick. Find a wall. Put in the work.