We are now into the pre-season for lacrosse. This is the time when players should start working on their conditioning. Most programs have a conditioning schedule for their team and if you are a serious player, you need to keep up.
The one area where some conditioning may come up short is on your own stick strength. There are an assortment of things that you can do. Among them is Wall Ball, and I will add links to videos so you can become comfortable with them.
There is also strengthening your forearms for carrying and controlling your stick.
The key here is to remember that your bottom hand is your controlling hand on your stick. We have a full section on this in our write up on YOUR STICK. It should always be tight on the bottom of your shaft, so that you are always ready to make the adjustment you need in tight situations.
Below are some links to Taylor Cummings videos. I have spent the time to look over a lot of videos and she does a fantastic job explaining WHY you need to work on these conditioning skills. Do not ever take someone’s word that it is good for you, but challenge it and find out why. She helps with that.
Wrist Strengthening
Keep practicing with this. I have worked this with players and after they start to understand it, they have fun creating their own trick one-handed rotations based on these drills. It makes the drills more fun.
Key, for the game, is to have FUN!
REMEMBER: Anything you do with one hand, you must do with the other.
You cannot grow your game if you do not try to work both hands.
Wall Ball
There are two thoughts I would add:
* Do not stand in one place as you throw and catch. Move your feet a little left, a little right, a little forward and a little back. When you are on the field in practice or in a game, you should never be just planting roots in the turf. You should always be moving. So, do it now.
* Once you have done a repetition at whatever distance you do it, move closer to the wall and do it again. The ball will come back a little quicker forcing you to react more quickly. Then, when that is done, move farther away and try it again. This will strengthen your distance passing skills for the game.
Do NOT just settle for standing in front of a wall and throwing a ball at it. That is not fun nor is it creative. Have Fun! Be Creative!
Taylor Cummings
Lauren Lea
I really like this for the explanations on why. She moves toward the wall.
Add one more item to your routine:
If you are even a little comfortable throwing sidearm, then add sidearm throws to the wall looking to catch them at or below your shoulder level. The idea here is to get used to throwing sidearm (both left and right), but also to get used to catching passes at that elevation. It will increase your sidearm accuracy when you then bring it to your game, as you will get more comfortable hitting your spot on the wall.
One more drill that I really like: One handed work. Please note that she is always moving!
Queen City Girls Lacrosse - from the coach's perspective 