The best examples of wall ball drills for lacrosse (that actually make you better)

Real examples of wall ball drills for lacrosse you can start today

Let’s skip the theory and get right into examples of wall ball drills for lacrosse that you can actually use. I’ll describe each one in plain language so you can walk outside, find a solid wall, and go.

You can treat each drill as a “block” of 30–60 seconds of work with 15–30 seconds of rest. If you’re new, do one round of each block. If you’re more advanced, cycle through them two or three times.

Example of a simple warm-up wall ball routine

Every good session starts with a warm-up that wakes up your hands without frying your arms. Here’s an example of a basic progression that works for almost every player, from middle school to college.

Start 8–10 feet from the wall. Aim for about 20–30 reps per pattern.

1. Stick-side quick sticks
No cradling, no big windup. Just catch and throw in one smooth motion with your strong hand. Focus on:

• Soft hands: give with the ball as it hits the pocket.
• Hitting the same brick or spot again and again.

2. Off-hand quick sticks
Same thing, now with your weak hand. This is where the real work happens. If the ball feels awkward, that’s normal. Keep the distance short and the passes under control.

3. Stick-side catch, cradle, pass
Now add one cradle between each catch and pass. This simulates a more game-like rhythm and lets you feel the ball in the pocket.

4. Off-hand catch, cradle, pass
Repeat with the off-hand. This simple block is one of the best examples of a warm-up sequence that scales from beginner to elite just by changing speed and distance.

These four patterns alone can be a full warm-up or a quick 10-minute tune-up on a busy day.

Game-speed examples of wall ball drills for lacrosse (both hands)

Once you’re warm, you want drills that look and feel like real lacrosse. The best examples of wall ball drills for lacrosse force you to:

• Change hands
• Move your feet
• Adjust to imperfect passes

Here’s a game-speed block you can use.

Crossover hand-change series
Start 10–12 feet away from the wall. Throw with your strong hand, catch, bring the stick across your face, switch to your weak hand, and throw. Then reverse it: throw weak, catch, switch across your face, throw strong.

This creates a constant pattern of:

Strong hand → catch → across the face → weak hand → throw → repeat

You’re training the exact movement you use dodging and rolling away from pressure.

On-the-run passing
Run parallel to the wall, about 8–10 feet away. Throw with your outside hand (the hand farther from the wall), catch, take a few steps, and repeat. Then come back the other way with the opposite hand.

These examples include:

• Running left, passing right-handed
• Running right, passing left-handed

This is a great example of a drill that punishes lazy footwork. If your feet stop, your passes get wild.

Advanced examples of wall ball drills for lacrosse: quick release and accuracy

Once you’re comfortable with both hands, start pushing your release speed and accuracy. These are examples of wall ball drills for lacrosse that mimic tight windows in a game.

One-handed control (top hand only)
Choke up so your top hand is near the middle of the shaft. Bottom hand is either off the stick or barely touching. Toss and catch with just that top hand.

• Do 20–30 reps with your right hand on top.
• Switch and do 20–30 with your left hand on top.

This drill forces your wrists and forearms to work, which is great for stick control but can be fatiguing. Keep an eye on any pain or soreness that feels sharp, and back off if needed. Overuse injuries can sneak up on you; resources like the NIH’s guidance on overuse injuries are worth a look if you’re training hard year-round.

Tight-window accuracy drill
Pick a tiny target on the wall: a crack, a stain, a piece of tape. Stand 12–15 feet away. Now:

• Throw 10 passes at that spot with your strong hand.
• Then 10 with your weak hand.
• Alternate 5-and-5 for two more rounds.

You’re not just throwing “at the wall” anymore; you’re trying to hit a specific spot. This is one of the best examples of how a small mental change can turn a boring drill into a real challenge.

Low-high reaction drill
Throw the ball low on the wall so it bounces up unpredictably. Your job is to react, move your stick to the ball, and get it out quickly.

• 20 reps strong hand
• 20 reps weak hand

This drill teaches you to handle bad hops and deflections, something every midfielder and defender deals with constantly.

Position-specific examples of wall ball drills for lacrosse

Different positions need different skills. Here are real examples of how attackers, midfielders, defenders, and goalies can tailor wall ball.

Attack and midfield: dodging into passing

Split-dodge into pass
Start 15–20 feet from the wall with some space. Split-dodge as if you’re beating a defender, take two hard steps, then fire a pass at the wall and catch it.

• First round: dodge left-to-right, throw right-handed.
• Second round: dodge right-to-left, throw left-handed.

You’re teaching your body: beat the defender, then immediately move the ball. This is a real example of connecting footwork and stick work instead of treating them as separate worlds.

Roll-dodge into change of hands
Roll away from an imaginary defender, switch hands during the roll, and then pass and catch on the new side. Attackers who live around GLE will recognize how often this exact pattern shows up in games.

Defense and LSM: ground ball and outlet examples

Defenders don’t just need to throw checks; they need to pick up ground balls and throw clean outlets under pressure.

Ground ball to outlet drill
Stand 10–12 feet from the wall. Toss the ball at the base so it rebounds along the ground. Scoop through like a real ground ball, bring the stick to your ear, and throw an outlet pass at the wall.

• 10–15 reps strong hand
• 10–15 reps weak hand

These examples of defender-focused wall ball drills train the exact sequence you see after a caused turnover.

Over-the-top outlet passes
Back up to 20–25 feet. Now throw higher, longer passes off the wall, focusing on form and follow-through. Aim for a smooth arc, like you’re hitting a middie breaking upfield.

Goalies: reaction and clearing examples

Goalies should absolutely use wall ball, but the patterns look a little different.

Hand-speed reaction drill
Stand 5–6 feet from the wall with your goalie stick. Toss the ball lightly off the wall and react with short, quick movements—almost like you’re blocking shots. Catch, reset, toss again.

Save to clear drill
Throw the ball a bit harder at the wall, “save” it with proper body and stick position, then immediately turn and fire a clearing pass at the wall from 10–15 feet away.

These are real examples of goalie wall ball that go beyond just lobbing passes.

Conditioning-focused examples of examples of wall ball drills for lacrosse

If you want your stick skills to hold up when you’re tired, mix in conditioning. These are examples of examples of wall ball drills for lacrosse that double as cardio.

30/30 intervals
Pick any drill above—quick sticks, on-the-run passing, or crossover hand changes.

• Work hard for 30 seconds.
• Rest for 30 seconds.
• Repeat for 8–12 rounds.

This kind of interval pattern mirrors the work-rest rhythm of a lacrosse game. It’s also a nice way to sneak in fitness without a separate running workout.

Ladder-distance drill
Start 5 feet from the wall. Do 10 quick-stick reps. Take two big steps back, do 10 more. Keep stepping back until you’re at your max comfortable distance, then work your way forward again.

These conditioning examples include constant footwork, changing stick angles, and longer passes that tax your shoulders. Pay attention to how your body feels; the Mayo Clinic’s tips on overtraining and sports injuries are a good reminder that more isn’t always better if your form falls apart.

How to build a weekly wall ball routine from these examples

You don’t need to use every single drill every day. Instead, think in themes. Here’s an example of how you might organize a week using these examples of wall ball drills for lacrosse:

• One or two days focused on both-hands fundamentals (quick sticks, catch-cradle-pass, accuracy drills).
• One day dedicated to movement (on-the-run passing, split-dodge into pass, roll-dodge into pass).
• One day for position-specific work (ground ball to outlet for defenders, reaction drills for goalies, tight-window accuracy for attackers).
• One optional day for conditioning-based wall ball (30/30 intervals, ladder-distance drill).

Keep most sessions in the 20–30 minute range. That’s enough to rack up a few hundred quality reps without beating up your joints. If you’re playing year-round, it’s worth reading general sports health guidance from places like the CDC’s youth sports resources so you’re not grinding your body into the ground.

Common mistakes when using these examples of wall ball drills for lacrosse

Even the best examples of wall ball drills for lacrosse won’t help much if you make the same mistakes over and over. Watch out for:

Going too fast too soon
If you’re spraying the ball all over the place, slow down. Accuracy first, then speed.

Ignoring the weak hand
If your weak hand only shows up for five lazy reps at the end, you’re leaving a ton of improvement on the table. Many coaches recommend equal or even extra reps with the off-hand.

No footwork
If your feet are glued to the ground, you’re not really preparing for games. Mix in at least one moving drill every session.

Bad posture and arm pain
Hunched shoulders and locked elbows are a recipe for soreness. Keep your chest up, knees slightly bent, and arms relaxed. If you feel persistent pain, especially in the shoulder or elbow, talk to a medical professional. Sites like MedlinePlus have solid overviews of common sports injuries and warning signs.

FAQ: examples of wall ball drills for lacrosse

Q: What are some simple examples of wall ball drills for lacrosse for beginners?
A: Start with stick-side quick sticks, off-hand quick sticks, and basic catch–cradle–pass on both sides from about 8–10 feet away. Those three patterns are a perfect example of a beginner-friendly routine you can do in 10–15 minutes.

Q: Can you give an example of a good daily wall ball routine?
A: A solid daily routine might be: 5 minutes of warm-up (quick sticks both hands), 10 minutes of game-speed drills (crossover hand changes and on-the-run passing), and 5–10 minutes of accuracy work (tight-window target drill). That’s a real example of a 20–25 minute session that hits most of your needs.

Q: How often should I use these examples of wall ball drills for lacrosse?
A: Many players aim for 3–5 wall ball sessions per week in-season, and even more in the off-season. The key is consistency and quality reps, not just checking a box.

Q: What are the best examples of wall ball drills for lacrosse if I only have 10 minutes?
A: In a short session, focus on: 2–3 minutes of quick sticks both hands, 3–4 minutes of crossover hand changes, and 3–4 minutes of tight-window accuracy. Those three examples include both-hand work, hand changes, and precision.

Q: Do these examples of wall ball drills for lacrosse help with shooting too?
A: Indirectly, yes. Wall ball sharpens your hands, release, and accuracy, which carry over to shooting mechanics. For pure shooting power and form, you’ll still want separate shooting reps on a goal, but the stick confidence you build on the wall makes everything easier.

If you treat these patterns as a menu instead of a script, you can build endless variations from the same core ideas. Mix and match a few of these examples of wall ball drills for lacrosse each week, stay consistent, and you’ll feel the difference every time you step on the field.