If you are looking to start next year or make Varsity or just contribute more, hit this exact wall ball routine 3 times a week minimum. Even experienced players know they have things to fix and work on with their passing and catching.
There are 300 passes in one set, and you do 3 sets with no breaks in between.
It is crucial that you time yourself and consistently try to improve your time. An elite college player can do all 900 passes in under 18 minutes -- something for you to aspire to.
Long poles and goalies can alter the passes slightly, as a one handed pass is understandably much more difficult with a long pole.
| Reps | Exercise | Hand |
|---|---|---|
| 25 | Right Hand | Right |
| 25 | Left Hand | Left |
| 25 | One Hand Right | Right Mid Grip |
| 25 | One Hand Left | Left Mid Grip |
| 25 | Right Hand | Right |
| 25 | Left Hand | Left |
| 25 | Cross Hand Right | Right |
| 25 | Cross Hand Left | Left |
| 50 | Catch Right Throw Left Catch Left Throw Right |
Alternating Alternating |
| 25 | Non Dominant | Non Dominant |
| 25 | Dominant | Dominant |