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 PLL players, wall ball has been a proven test of one's passing and catching ability, a cornerstone to the game of lacrosse.
The objective of these tests are to help the players see progress. Establish a baseline at the beginning of the season and then track progress every month as the players push themselves to do better. As for how this applies to the team, players will ask to play more attack or even be on the man-up team. Coaches will typically turn to the player with the best wall ball times to help decide who has put in the work and deserves to be in those situations. There is obviously more to lacrosse than wall ball, but it’s a subjective measure to show who can handle the ball better than others.
For the beginners, start with 1 minute and see how many passes/catches you can make. You can do that for the entire season and see your progression. You’ll see this in the Kinder through 2nd Grade tests. Note, it’s ok for a first year 6th grader to start there as well.
For the intermediate and advanced players, do the skills based on your age group and track your time. Don't get frustrated after the first attempt and not being able to get it within the time listed. Break it down and focus each week on 1 or 2 skills. Then put it all together and watch your time improve!
Ask a coach before or after practice if you have any questions. Or better yet, head to the wall and ask a teammate. You'll see plenty of them out there!
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Must wear (helmet, gloves)
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All drills must be done in the order listed below
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All required reps must be completed before moving on to the next drill
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5 Ball max - If ball is dropped/lost - move on to next ball
(note, don't stop if you use more than 5 balls, go ahead and finish the test and record the time, 4:25 second and 11 ball. It will give you a goal to beat for next time.)
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If you drop the ball, that rep doesn't count - do not start over at 0. A rep consists of a pass and a catch.
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Players should stand 3 to 5 yards away from wall
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Everyone has to use their personal stick per position. For first and second year players using a D pole, it's ok to do wall ball using a short stick.
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All overhand passing
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Kinder/1st Grade Wall Ball Test
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***Must be done in the order below***
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Repetitions
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Notes
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One Cradle Passing (Strong hand)
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5
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One Cradle Passing (Off hand)
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1
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Target Time
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Times
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5 ball max
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1:30
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***Must be done in the order below***
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Repetitions
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Notes
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One Cradle Passing (Strong hand)
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15
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One Cradle Passing (Off hand)
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5
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Target Time
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Times
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5 ball max
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1:30
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***Must be done in the order below***
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Repetitions
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Notes
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One Cradle Passing (Strong hand)
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10
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One Cradle Passing (Off hand)
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10
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Quick Stick (Strong hand)
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10
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Quick Stick (Off hand)
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10
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Catch and Switch (Alternate hands)
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10
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Switch hands every time you catch the ball
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Cross hand catch (Strong hand)
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5
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Cross hand catch (Off hand)
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5
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Target Time
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Attack / Midfield Times
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Defense / Goalie times
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5 ball max
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3:30
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4:00
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***Must be done in the order below***
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Repetitions
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Notes
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One Cradle Passing (Strong hand)
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10
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One Cradle Passing (Off hand)
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10
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Quick Stick (Strong hand)
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10
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Quick Stick (Off hand)
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10
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Catch and Switch (Alternate hands)
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10
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Switch hands every time you catch the ball
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Throw and Switch hands in the air
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10
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Flip the hips/change hands, catch opposite
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One hand & One Cradle (Strong hand)
**Defense/Goalies, Throw a Fake then Pass (strong hand)
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5
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One hand & One Cradle (Off hand) .
**Defense/Goalies, Throw a Fake then Pass (off hand)
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5
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Cross hand catch (Strong hand)
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5
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Cross hand catch (Off hand)
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5
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Behind the back (Strong hand only)
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5
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Target Time
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Attack / Midfield Times
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Defense / Goalie times
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5 ball max
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3:30
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4:00
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***Must be done in the order below***
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Repetitions
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Notes
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One Cradle Passing (Strong hand)
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10
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One Cradle Passing (Off hand)
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10
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Quick Stick (Strong hand)
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10
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Quick Stick (Off hand)
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10
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Catch and Switch (Alternate hands)
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10
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Switch hands everytime you catch the ball
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Throw and Switch hands in the air
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10
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Flip the hips/change hands, catch opposite
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One hand & One Cradle (Strong hand)
**Defense/Goalies, Throw a Fake then Pass (strong hand)
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5
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One hand & One Cradle (Strong hand)
**Defense/Goalies, Throw a Fake then Pass (off hand)
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5
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Cross hand catch (Strong hand)
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5
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Cross hand catch (Off hand)
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5
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Behind the back (Strong hand only)
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5
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Target Time
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Attack / Midfield Times
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Defense / Goalies
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5 ball max
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3:00
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3:25
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***Must be done in the order below***
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Repetitions
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Notes
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One Cradle Passing (Strong hand)
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10
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One Cradle Passing (Off hand)
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10
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Quick Stick (Strong hand)
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10
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Quick Stick (Off hand)
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10
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Catch and Switch (Alternate hands)
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10
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Switch hands every time you catch the ball
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Throw and Switch hands in the air
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10
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Flip the hips/change hands, catch opposite
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One hand & One Cradle (Strong hand)
**Defense/Goalies, Throw a Fake then Pass (strong hand)
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5
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One hand & One Cradle (Strong hand)
**Defense/Goalies, Throw a Fake then Pass (off hand)
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5
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Cross hand catch (Strong hand)
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5
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Cross hand catch (Off hand)
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5
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Behind the back (Strong hand only)
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5
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Target Time
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Attack / Midfield Times
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Defense / Goalie times
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5 ball max
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2:50
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3:05
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***Must be done in the order below***
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Repetitions
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Notes
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One Cradle Passing (Strong hand)
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10
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One Cradle Passing (Off hand)
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10
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Quick Stick (Strong hand)
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10
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Quick Stick (Off hand)
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10
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Catch and Switch (Alternate hands)
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10
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Switch hands everytime you catch the ball
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Throw and Switch hands in the air
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10
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Flip the hips/change hands, catch opposite
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One hand & One Cradle (Strong hand)
**Defense/Goalies, Throw a Fake then Pass (strong hand)
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5
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One hand & One Cradle (Strong hand)
**Defense/Goalies, Throw a Fake then Pass (off hand)
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5
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Cross hand catch (Strong hand)
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5
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Cross hand catch (Off hand)
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5
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Behind the back (Strong hand only)
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5
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Target Time
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Attack / Midfield Times
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Defense / Goalie times
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5 ball max
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2:40
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2:55
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***Must be done in the order below***
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Repetitions
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Notes
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One Cradle Passing (Strong hand)
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10
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One Cradle Passing (Off hand)
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10
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Quick Stick (Strong hand)
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10
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Quick Stick (Off hand)
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10
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Catch and Switch (Alternate hands)
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10
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Switch hands every time you catch the ball
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Throw and Switch hands in the air
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10
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Flip the hips/change hands, catch opposite
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One hand & One Cradle (Strong hand)
**Defense/Goalies, Throw a Fake then Pass (strong hand)
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5
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One hand & One Cradle (Strong hand)
**Defense/Goalies, Throw a Fake then Pass (Off and)
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5
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Cross hand catch (Strong hand)
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5
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Cross hand catch (Off hand)
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5
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Behind the back (Strong hand only)
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5
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Target Time
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Attack / Midfield Times
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Defense / Goalie times
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5 ball max
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2:30
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2:45
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