• L4 Staff

L4 Wall Ball routine for home

L4 300

WALL-BALL

300s Wall Ball College exercise

Offense Wall Ball Routine

25 STRONG HAND Dominant hand

25 WEAK HAND Non-dominant hand

25 ONE HAND R MID-GRIP Half way down shaft

25 ONE HAND L MID-GRIP Half way down shaft

25 SWITCH HANDS R -> L | L -> R Change foot position

25 BACK-HAND GRIP R Top hand across chest

25 BACK-HAND GRIP L Top hand across chest

25 SWITCH HANDS IN AIR R Throw L ->catch R

25 SWITCH HANDS IN AIR L Throw R ->catch L

25 BTB STRONG Behind the back

25 BTB WEAK Behind the back

25 WEAK HAND Non-dominant hand

Defensive Wall Ball Routine

25 STRONG HAND Dominant Hand

25 WEAK HAND Non-Dominant Hand

25 SWITCH HANDS R -> L Change foot position

25 SWITCH HANDS L -> R Change foot position

25 BACK – HAND GRIP R Top hand across chest

25 BACK – HAND GRIP L Top hand across chest

25 SWITCH HANDS IN AIR R Throw R, Catch L

25 SWITCH HANDS IN AIR L Throw L, Catch R

50 BTB STRONG HAND R or L Behind the Back Good Hand

25 WEAK HAND R or L Non-Dominant Hand

25 STRONG HAND R or L Dominant Hand


POINTS OF EMPHASIS

1. Face wall sideways with shoulder turned and opposite foot forward

2. Catch ball off back shoulder, do not reach for ball when receiving

3. Keep elbow off body and actively turn your shoulders and torso as you throw

4. Top hand over bottom Hand when passing | No side arm

5. Be consistent-put ball in same spot on wall every rep

6. If done efficiently, this should take between 5-6 minutes


SPACING & DISTANCE

1. Feet are shoulder width apart-opposite foot forward

2. Approximately 5-6 feet from wall

3. Should move feet and be on toes on exercises



Other tips:

TIME YOURSELF and compare to your other times constantly trying to beat your previous time.


CONTACT

Contact Information

600. N English Station Rd.

 Louisville, Kentucky 40245

Email

ReidWesley@L4Lacrosse.com 

DylanGatt@L4Lacrosse.com

 

Phone

502-741-6753

© 2020

 by L4 Lacrosse LLC. All Rights Reserved.