WALL-BALL
The Basics of Wall Ball:
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 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.
✅ Wall Ball Training Tips
One of the most effective ways to improve your wall ball skills is to break the test down into smaller pieces rather than tackling it all at once. Focus on one skill set at a time to build confidence and track your progress.
Start with the first skill: strong-hand catch, one cradle, and throw. Set a timer for 60 seconds and count how many successful reps you complete. Take a short break, then try to beat your score. Repeat this 3–5 times with your strong hand, then switch and do the same with your off hand.
Once you feel confident, move on to the next skill set: quick sticks. Follow the same process — 5 sets strong hand, 5 sets off hand — and then continue to the next skill, such as catch and switch.
Remember:
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The earlier skill sets in the test are designed to be easier. If you’re struggling with those, focus on mastering them before moving on.
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Only attempt the full wall ball test after you’ve built consistency and confidence in the individual skills.
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Breaking it down reduces frustration and prevents mental fatigue.
A little bit of focused wall ball work each day can make a huge difference over time. Stay consistent and track your improvement!
Wall Ball Rules
| Directions & Rules or Wall Ball Test |
| Must wear (Sentry helmet, gloves Sentry uniform/shorts) |
| 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 |
| Individual/ Team Prizes: |
| Wall Ball T-Shirt Prize: Must be filmed wearing (Sentry helmet, gloves Sentry uniform/shorts) |
| Team Pizza Party: Everyone on the team must passes the required Wall Ball time. |
| Top two times per grade will enter into the Sentry Wall Ball Hall of Fame |
| Player can win 1 prize per test / grade |
Wall-Ball Benchmark Dates:
Wall-Ball Benchmark Dates: (All players should text/email wall-ball video 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
CLICK HERE TO LOG TIMES EACH MONTH
Tutorials on the Basics of Wall Ball:
- Basic Rules of Wall-Ball Test: https://www.youtube.com/watch?v=xPa6QSqcd2I
- Tricks and tips for beginners: https://www.youtube.com/watch?v=pgo2dtrHsZ0
- Best way to practice wall ball test: https://www.youtube.com/watch?v=kG6gDcwDpUs
- Hand Placement for short sticks: https://www.youtube.com/watch?v=8scgZtiQe3E
- Hand Placement for defenders: https://www.youtube.com/watch?v=q2Z5oIghxZg
Tutorials for each skill set on the wall ball test:
- Catch, One cradle: https://www.youtube.com/watch?v=lbgup9lB094
- Quick sticks: https://www.youtube.com/watch?v=NK2psQNHSHk
- Catch and switch: https://www.youtube.com/watch?v=MVlCKD2PoVM
- Throw and switch hands in the air: https://www.youtube.com/watch?v=x9JLrJTJRCc
- One handed: https://www.youtube.com/watch?v=BpYlgx7X9Sk
- Throw fake, switch (Goalie, Defense): https://www.youtube.com/watch?v=lEgOFDviAMI
- Cross hand catch: https://www.youtube.com/watch?v=_9TYi5Y8csg
- Behind the Back: https://www.youtube.com/watch?v=XjFa9KemAHw
- Upside down Cradle (3-4 Grade Only): https://www.youtube.com/watch?v=fQViF0ZFlwI
- Catch and Roll (3-4 Grade Only): https://www.youtube.com/watch?v=XDEmckae-SU
Wall Ball and Workout Challenges:
Workout and Wall ball Challenges:
- Workout and wall ball challenge: https://www.youtube.com/watch?v=CNQnwIiuTYI
- Rocky wall ball challenge: https://www.youtube.com/watch?v=8oJUZMZjCjE&list=PLTilqbam1sZD83B10xdLyIWd5gveveXj8&index=4
Wall ball Challenges:
- Catch 1 Cradle Challenge: https://www.youtube.com/watch?v=rMB-w3FnxqI&list=PLTilqbam1sZD83B10xdLyIWd5gveveXj8&index=5
- Quick Stick Challenge: https://www.youtube.com/watch?v=rLrybSXJxrw&list=PLTilqbam1sZD83B10xdLyIWd5gveveXj8&index=7
- Catch and Switch wall ball challenge: https://www.youtube.com/watch?v=0Pn8mvkoXbQ
- 60 second toilet paper challenge: https://www.youtube.com/watch?v=3gd_YOFtaig
- Any Skill & Any Drill Challenge: https://www.youtube.com/watch?v=4LuO1UeDOtg&list=PLTilqbam1sZD83B10xdLyIWd5gveveXj8&index=1
Awesome video players have made:
- Rocky workout: https://www.youtube.com/watch?v=orvFnanAFds&feature=youtu.be
Wall Ball Top Times: 85 Repetitions: (Attack/Middie) and (Defense/goalies)
Top times:
6th grade: 1:57 Grant Busboom: https://youtu.be/AEJy2DVHJZk
Attack and Middie: (5th Grade Time: 2:06)
Attack and Middie: (7th Grade Time: 1:54)
3rd grade 2:30
Defensive wall-ball video: (6th Grade Time: 2:12)
Middie wall-ball video: (7th Grade Time: 2:02)
Attack/Middie 3rd Grade Wall-Ball Test
2:00
Defensive wall-ball video: (7th Grade Time: 2:07)
Defensive wall-ball video: (7th Grade Time: 2:01)
1:54
2:01
3rd Grade 2:30
2nd Grade Wallball Test:
| 2nd Grade Test ***Must be done in the order below*** | Repetitions | Notes |
| One Cradle Passing (Strong hand) | 15 | |
| One Cradle Passing (Off hand) | 10 | |
| Required Time & Prizes | Times | Notes |
| Required time (5 ball max) | 1:10 | |
| Win a t-shirt (5 ball max) | 40 |
3rd Grade Wall Ball Test:
| 3rd Grade Test ***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) | 5 | Switch hands every time you catch the ball |
| Catch and Roll (Alternate hands) | 5 | |
| Cross hand catch (Strong hand) | 5 | |
| Required Time & Prizes | Times | Notes |
| Required time (5 ball max) | 1:59 | |
| Win a t-shirt (5 ball max) | 1:20 |
4th Grade Wallball Test:
| 4th Grade Test ***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/Goalies Do Backhand (strong hand) | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands, and repeat (Alternate hands) |
| One hand & One Cradle (Off hand) . **Defense/Goalies Do Backhands (weak hand) | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands, and repeat (Alternate hands) |
| Cross hand catch (Strong hand) | 5 | |
| Cross hand catch (Off hand) | 5 | |
| Behind the back (Strong hand only) | 5 | |
| Required Time & Prizes | Attack / Midfield Times | Defense / Goalie times |
| Required time (5 ball max) | 3:00 | 3:00 |
| Win a t-shirt (5 ball max) | 2:10 | 2:15 |
5th Grade Wallball Test
| 5th Grade Test ***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/Goalies Do Backhand (strong hand) | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands, and repeat (Alternate hands) |
| One hand & One Cradle (Off hand) . **Defense/Goalies Do Backhands (weak hand) | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands, and repeat (Alternate hands) |
| Cross hand catch (Strong hand) | 5 | |
| Cross hand catch (Off hand) | 5 | |
| Behind the back (Strong hand only) | 5 | |
| Required Time & Prizes | Attack / Midfield Times | Defense / Goalie times |
| Required time (5 ball max) | 2:40 | 2:45 |
| Win a t-shirt (5 ball max) | 2:10 | 2:15 |
6th Grade Wallball Test:
| 6th Grade Test ***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/Goalies Do Backhand Passes | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands repeat (Alternate hands) |
| One hand & One Cradle (Off hand) *Defense/Goalies Do Backhand Passes | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands repeat (Alternate hands) |
| Cross hand catch (Strong hand) | 5 | |
| Cross hand catch (Off hand) | 5 | |
| Behind the back (Strong hand only) | 5 | |
| Required Time & Prizes | Attack / Midfield Times | Defense / Goalie times |
| Required time (5 ball max) | 2:30 | 2:35 |
| Win a t-shirt (5 ball max) | 2:00 | 2:05 |
7th Grade Wallball Test:
| 7th Grade Test ***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) | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands, and repeat (Alternate hands) |
| One hand & One Cradle (Off hand) | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands, and repeat (Alternate hands) |
| Cross hand catch (Strong hand) | 5 | |
| Cross hand catch (Off hand) | 5 | |
| Behind the back (Strong hand only) | 5 | |
| Required Time & Prizes | Attack / Midfield Times | Defense / Goalie times |
| Required time (5 ball max) | 2:20 | 2:25 |
| Win a t-shirt (5 ball max) | 2:00 | 2:05 |
8th Grade Wallball Test
| 8th Grade Test ***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) | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands, and repeat (Alternate hands) |
| One hand & One Cradle (Off hand) | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands, and repeat (Alternate hands) |
| Cross hand catch (Strong hand) | 5 | |
| Cross hand catch (Off hand) | 5 | |
| Behind the back (Strong hand only) | 5 | |
| Required Time & Prizes | Attack / Midfield Times | Defense / Goalie times |
| Required time (5 ball max) | 2:15 | 2:20 |
| Win a t-shirt (5 ball max) | 2:00 | 2:05 |
9th Grade Wallball Test
| 9th Grade Test ***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 every time 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) | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands, and repeat (Alternate hands) |
| One hand & One Cradle (Off hand) | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands, and repeat (Alternate hands) |
| Cross hand catch (Strong hand) | 5 | |
| Cross hand catch (Off hand) | 5 | |
| Behind the back (Strong hand only) | 5 | |
| Required Time & Prizes | Attack / Midfield Times | Defense / Goalie times |
| Required time (5 ball max) | 2:15 | 2:20 |
| Win a t-shirt (5 ball max) | 2:00 | 2:05 |
10th Grade Wallball Test
| 10th Grade Test ***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 every time 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) | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands, and repeat (Alternate hands) |
| One hand & One Cradle (Off hand) | 5 | *Defense and Goalies - Catch, Throw Fake, Switch hands, and repeat (Alternate hands) |
| Cross hand catch (Strong hand) | 5 | |
| Cross hand catch (Off hand) | 5 | |
| Behind the back (Strong hand only) | 5 | |
| Required Time & Prizes | Attack / Midfield Times | Defense / Goalie times |
| Required time (5 ball max) | 2:05 | 2:10 |
| Win a t-shirt (5 ball max) | 2:00 | 2:05 |
