One of the easiest and most tried true methods of getting better at lacrosse is playing wall ball. Although it may seem basic and simple, the wall can provide players of all ages and skill levels with beneficial results and difficult challenges. From beginners of the game to professional MLL/PLL players, wall ball has been a proven test of one's passing and catching ability, a cornerstone to the game of lacrosse. On this page you will find several basic wall ball techniques, as well as more advanced wall ball tests that will challenge you to become a better player.
Directions & Rules of Wall Ball Test |
Must wear Prosper helmet and uniform |
All drills must be done in the order listed below |
All required reps must be completed before moving on to the next drill |
5 Ball max - If ball is dropped/lost - move on to next ball |
If you drop the ball, that rep doesn't count - *Do not start over at 0 |
Players must stand 5 yard away from wall |
Everyone has to use their personal stick per position |
All overhand passing |
Benchmark Dates: (All players should text/email wall-ball videos to head coach before the dates listed below) |
- September: 28th - October: 28th - November: 28th - December: 28th - January: 28th - February: 28th - March: 28th - April: 28th - May: 28th - June: 28th - July: 28th - August: 28th |
Individual/ Team Prizes: |
Team Pizza Party: If everyone on the team pass the required wall ball times we will host a team pizza party. |
Top two times per grade will enter into the Prosper Wall Ball Hall of Fame |
Workout and Wall ball Challenges:
Wall ball Challenges:
9th-12th Grade Top Times:
7th- 8th Grade Top Times:
5th-6th Grade Top Times:
3rd-4th Grade Top Times:
K-2nd Grade Top Times:
***Must be done in the order below*** | Repetitions |
One Cradle Passing (Strong hand) | 5 |
One Cradle Passing (Off hand) | 1 |
Target time: | Times |
(5 ball max) | 1:30 |
Team Pizza Party: Everyone on the team must passes the required wall ball time. |
***Must be done in the order below*** | Repetitions |
One Cradle Passing (Strong hand) | 15 |
One Cradle Passing (Off hand) | 5 |
Target time: | Times |
(5 ball max) | 1:20 |
Team Pizza Party: Everyone on the team must passes the required wall ball time. |
***Must be done in the order below*** | Repetitions | Notes |
Upside Down Cradle (Strong hand) | 10 | |
Upside Down Cradle (Off hand) | 10 | |
One Cradle Passing (Strong hand) | 10 | |
One Cradle Passing (Off hand) | 10 | |
Catch and Switch (Alternate hands/feet) | 5 |
Switch hands every time you catch the ball |
Catch and Roll (Alternate hands) | 5 | |
Cross hand catch (Strong hand) | 5 | |
Target time: | Times | Notes |
(5 ball max) | 3:00 | |
Team Pizza Party: Everyone on the team must passes the required wall ball time. |
***Must be done in the order below*** | Repetitions | Notes |
One Cradle Passing (Strong hand) | 10 | |
One Cradle Passing (Off hand) | 10 | |
Quick Stick (Strong hand) | 10 | |
Quick Stick (Off hand) | 10 | |
Catch and Switch (Alternate hands) | 10 |
Switch hands everytime you catch the ball |
Throw and Switch hands in the air | 10 |
Flip the hips/change hands, catch opposite |
Cross hand catch (Strong hand) | 5 | |
Cross hand catch (Off hand) | 5 | |
Behind the back (Strong hand only) | 5 | |
Target time: | Attack / Midfield Times | Defense / Goalie times |
Required time (5 ball max) | 2:50 | 3:00 |
Team Pizza Party: Everyone on the team must passes the required wall ball time. |
***Must be done in the order below*** | Repetitions | Notes |
One Cradle Passing (Strong hand) | 10 | |
One Cradle Passing (Off hand) | 10 | |
Quick Stick (Strong hand) | 10 | |
Quick Stick (Off hand) | 10 | |
Catch and Switch (Alternate hands) | 10 |
Switch hands everytime you catch the ball |
Throw and Switch hands in the air | 10 |
Flip the hips/change hands, catch opposite |
One hand & One Cradle (Strong hand) *Defense and Goalies - Catch, Throw Fake, Switch |
5 | *Defense and Goalies - Catch, Throw Fake, Switch |
One hand & One Cradle (Off hand) *Defense and Goalies - Catch, Throw Fake, Switch |
5 | *Defense and Goalies - Catch, Throw Fake, Switch |
Cross hand catch (Strong hand) | 5 | |
Cross hand catch (Off hand) | 5 | |
Behind the back (Strong hand only) | 5 | |
Target time: | Attack / Midfield Times | Defense / Goalie times |
Required time (5 ball max) | 2:40 | 2:45 |
Team Pizza Party: Everyone on the team must passes the required wall ball time. |
***Must be done in the order below*** | Repetitions | Notes |
One Cradle Passing (Strong hand) | 10 | |
One Cradle Passing (Off hand) | 10 | |
Quick Stick (Strong hand) | 10 | |
Quick Stick (Off hand) | 10 | |
Catch and Switch (Alternate hands) | 10 |
Switch hands everytime you catch the ball |
Throw and Switch hands in the air | 10 |
Flip the hips/change hands, catch opposite |
One hand & One Cradle (Strong hand) *Defense and Goalies - Catch, Throw Fake, Switch |
5 | *Defense and Goalies - Catch, Throw Fake, Switch |
One hand & One Cradle (Off hand) *Defense and Goalies - Catch, Throw Fake, Switch |
5 | *Defense and Goalies - Catch, Throw Fake, Switch |
Cross hand catch (Strong hand) | 5 | |
Cross hand catch (Off hand) | 5 | |
Behind the back (Strong hand only) | 5 | |
Target time: | Attack / Midfield Times | Defense / Goalie times |
Required time (5 ball max) | 2:20 | 2:35 |
Team Pizza Party: Everyone on the team must passes the required wall ball time. |