"HIT THE WALL"
The three most dreaded words for any lacrosse player to hear emanating from their coach or teammates. At Team Michigan, the pursuit of perfection is our standard. Whether you're looking to earn a scholarship to Davenport University, earn a starting position on the Rockford Varsity team, or become a captain for your U12 team; personal accountability, stick work, and lax IQ are what make the difference.
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While we can absolutely coach your young gun on what it means to hold himself to a higher standard and show them the finer points of the game, the prerequisite to finding success on the field: elite level stick work. A Long Pole still has to deal with a riding attackmen on his hands every game, a ssdm will certainly need to feed or shoot during a fast break, and an attackmen is useless if he can't throw from unconventional positions or catch contested passes.
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THE WALL IS WHERE WE AS LACROSSE ATHLETES GO TO GET BETTER.
It's not a punishment.
It's not a burden.
IT IS HOW WE PERFECT OUR CRAFT.
Wall Ball 300
Points of Emphasis
1. Face wall sideways (get on your surfboard)
2. Catch Ball off back shoulder, do NOT snap at the ball, soft hands, no cradle
3. Keep elbow off body, hands out and away, aim with the butt of your stick, engage your hips with every throw
4. No sidearm, no 3/4 arm...straight up and down
5. Be consistent, pick a target. Do not spray the ball all over the wall
6. Stand 5-6 feet from the wall, balls should be 'on a rope'
7. Move your feet (motion should be towards and away from wall, not lateral)
TARGET TIME: 5-6minutes
Short Sticks
Reps
25
25
25
25
25
25
25
25
25
25
25
25
25
Exercise
Strong Hand
Weak Hand
One Hand
One Hand
Switch Hands R-L-L-R
R Canadian
L Canadian
Throw R Catch L
Throw L Catch R
BTB Strong Hand
BTB Weak Hand
Weak Hand
Explanation
Dominant Hand
Non-Dom Hand
R Mid Shaft Grip
L Mid Shaft Grip
Flip Hips w/hands
R Top Hand Across Chest
L Top Hand Across Chest
Switch hands while ball is in the air
Switch hands while ball is in the air
Dominant Hand
Non-Dom Hand
Non-Dom Hand
Long Poles
Reps
25
25
Exercise
Strong Hand
Weak Hand
Explanation
Dominant Hand
Non-Dom Hand
25
*Face Dodge R to L
Flip Hips w/hands
25
*Face Dodge L to R
Flip Hips w/hands
25
L Backhand Flip
L Hand Across Chest
25
R Backhand Flip
R Hand Across Chest
25
R Canadian
R Top Hand Across Chest
25
25
L Canadian
L Top Hand Across Chest
25
25
25
25
25
Throw R Catch L
Throw L Catch R
BTB Strong Hand
Weak Hand
Strong Hand
Switch hands while ball is in the air
Switch hands while ball is in the air
Dominant Hand
Dominant Hand
Non-Dom Hand
*Combine Face dodge to make one set of 50 for effciency