Rip It Wall Ball
Summer 2025 Wall Ball Program
Warm up
30 Reps – Left hand throwing and left hand catching
30 Reps – Right hand throwing and right hand catching
30 Reps – Left hand throwing and right hand catching
30 Reps – Right hand throwing and left hand catching
Advanced Stick Skills
- Quick Sticks – Vary distance from the wall, get the ball in and out of your stick as quick as you can. 25 Left Hand and 25 Right Hand
- Alternating Passes – Switch hands with every pass back and forth. 50 total reps
- Behind the Back (BTB) – Throw behind the back passes to the wall with BOTH hands… Catch with BOTH hands – 40 Reps
- Catch and Roll – Use both hands, catch and roll with your stick to the OUTSIDE. This means you should be switching hands while rolling, pass against the wall and roll the other way using your other hand. 25 Reps
- Ground Balls – Double Ground Ball Drill – 10 min
Take 2 balls, roll both out in front of you. Scoop one, protect your stick, cradle, and roll out in front of the other ball…
Scoop the other ball, protect your stick, and roll out in front of the first ball… Work your way across the field, yard, etc.
Use your knee and body to protect your stick on the ground ball, get low, scoop through with two hands, and protect your stick on the way up with your head up.
Time Keeping
Please keep the total time it takes you to complete the wall ball requirements! This is the best way to see your progression. You should see results immediately if you are CONSISTENT!
The time should get shorter and shorter as the season progresses.
Conditioning
Grades 4 to 7 - (2) 1/2 Mile Runs per week - Please time them to keep track of your progress
Grades 8 - 12 - (2) 1 Mile Runs per week - Please time them to keep track of your progress
Good Fundamentals During Training
- Vary the distance from the wall so you’re giving yourself different looks
- Aim small miss small – Pick a small spot to aim at and try to hit it!
- Our feet are always moving. Don’t stand flat footed…
- Rotate your body, point your leading shoulder to the target, and pass the ball with some authority. NO MUFFINS…
- Soft Hands – Focus on having soft hands when passing and catching to gain more control with you stick