Wall Ball

Wall ball is the single most important practice drill in lacrosse. Throw the ball against a wall, catch the return. That’s it. It builds throwing accuracy, catching ability, hand speed, and stick skills all at once.

The Basic Wall Ball Routine

Stand 10–15 feet from a flat wall. Do each set without dropping the ball.

Right Hand

1. Overhand throws and catches — 30 reps
2. Quick-stick (catch and throw immediately, no cradling) — 20 reps
3. Behind-the-back catches — 10 reps (advanced)

Left Hand (Don’t Skip This)

1. Overhand throws and catches — 30 reps
2. Quick-stick — 20 reps
3. Behind-the-back catches — 10 reps (advanced)

Mixed

1. Throw right, catch left — 10 reps
2. Throw left, catch right — 10 reps
3. Alternating hands every throw — 20 reps

The Wall Ball Challenge

Why Wall Ball Works

• Volume. In 15 minutes, you throw and catch 200+ times. That’s more reps than most practices.
• Both hands. You can’t avoid your weak hand — the wall doesn’t care.
• Quick hands. Quick-stick wall ball forces fast processing and hand speed.
• Accuracy. You have to throw accurately to get a catchable return.
• Solo. No partner needed. Just you, a wall, and a stick.