Lacrosse Wall Ball Practice Plan for 13 to 15 Year Olds

The full routine at volume, fakes living between the exchanges, and a ledger keeping receipts. Every great player's bio contains this hour; make it yours.

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The compressed classic at easy tempo: overhand each hand, quick sticks each, switches, five one-handed each. The whole machine idles before the throttle opens.

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The counted core: 25 overhand each hand, 25 quick sticks each hand, drops restarting the current 5. A hundred honest exchanges, logged. Volume is the routine's currency and the century is its standard denomination.

The benchmarks: thirty-second quick-stick maxes (two per hand, best logged), then one three-minute continuous round (any stations, total exchanges counted). The maxes are the speedometer; the continuous round is the engine gauge. Both climb across a season and both are tryout arguments in writing.

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Fakes woven into exchanges: catch, then a HITCH (the half-throw freeze that moves defenders: stick starting the throwing motion and stopping a beat) before the real throw, ten per hand; then catch, LOOK-OFF one direction, throw the other, ten per hand. The wall makes fake volume free, and faking between catches is exactly how games deploy it.

Pressure hands built through self-imposed chaos: throws deliberately high (caught reaching), low (caught with the stick head dropping), across the body, and five behind-the-back catches per hand for joy and range. Twenty ugly exchanges. Games serve ugly constantly; hands trained only on clean returns clack under pressure.

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The routine's stations run WHILE moving along the wall: overhand in stride each direction each hand, quick sticks on the move, one fake-and-throw sequence at a jog. Eight passes. The stationary routine built the hands; the moving version delivers them to the sport.

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Read aloud and dated: century completion, quick-stick maxes per hand, three-minute total, ugly-catch count. One final behind-the-back catch as the curtain call, because this practice should end smiling. The routine belongs to them now.

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What to watch today: the routine's ownership transferring. At this age the parent's job is becoming the audience: the counts self-run, the ledger self-fills, and the session's architecture belongs to the player. The one thing still worth voicing is parity: when the off-hand maxes lag the strong hand's by more than a few, the next session opens there. Two-handed is a maintained state, not a graduation.