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WALL BALL CHALLENGE

2023 Winter Wall Ball Work!

Hello everyone! Hope you all are doing great. The coaching staff wanted to put some off season work in front of our student athletes as we head into our spring season. We're coming off of a great year from top to bottom and we couldn't be more proud of what our boys have accomplished. With that being said, we also noticed a lack of improvement in the off season from a lot of our players. 

What we will say is it really doesn't take a lot of time each week to greatly improve. All we're asking from some of you is to put 30-60 minutes per week into getting better at your craft. These could be spread out into multiple sessions. We'll be able to see right away whose putting in work and who isn't! 

Everyone is busy, we get it. We can squeeze in some drills here to really make a huge difference come spring!!!! 

All of these drills can be done with a tennis ball in your basement or in your garage. 

Also, a bunch of videos can be found here. 

https://www.rockfordramlax.org/page/show/3779461-skills-and-drills

More details of how to do things - development by progression here:

https://www.rockfordramlax.org/page/show/3779456-player-progression

Here is the time suggested by age group from now through the end of March. Long poles use a shorty for wall ball!!!!

1/2nd grade WINTER WORK - 20-30 minutes total per week - 2 sessions of 10-15 min

  • Cradling with your strong hand 3 minutes - jog and cradle
  • Cradling with your weak hand - 3 minutes - jog and cradle 
  • Catching and throwing well with your strong hand - get your reps higher! 5 minutes 
  • Ground balls - top hand touching the plastic, bottom hand at the butt or bottom of your stick - 3 minutes

3rd/4th grade WINTER WORK - 30-40 minutes total per week - 2 sessions of 15-20 minutes

  • Cradling with your strong hand - 3 minutes - jog and cradle
  • Cradling with your weak hand - 3 minutes - jog and cradle
  • Catching and throwing well with your strong hand - get your reps higher! 5 minutes
  • Catching and throwing with your weak hand - 5 minutes
  • Ground balls - top hand touching the plastic, bottom hand at the butt or bottom of your stick - 3 minutes

5th/6th grade Winter Work 40-50 minutes total per week - 2 sessions of 20-25 minutes 

  • Cradling with your strong hand - 3 minutes - jog and cradle
  • Cradling with your weak hand - 3 minutes - jog and cradle
  • Catching and throwing well with your strong hand - get your reps higher! 5 minutes
  • Catching and throwing with your weak hand - 5 minutes
  • Ground balls - top hand touching the plastic, bottom hand at the butt or bottom of your stick - 3 minutes
  • Dodging - bull dodge, face dodge, split dodge - 5 min

7th/8th Winter Work - 60 minutes/week - 2 - 30 minute sessions 

Please let me know if you have any questions!!!

 

Best,

WALL BALL CHALLENGE!!!

Want to get better before the season starts? Want to get rewarded for your efforts? Look no further! 

WHO: 3-8 GRADERS
What: Wall Ball Challenge
Timeline: TBD
Prizes: Athletes Connection Gift Card and 60 Minute Individual training session with Coach Gervat

Wall Ball Challenge can be accomplished with a mini stick and sponge ball! Find some wall space in your basement and start going to work. If you can get outside, do it! First make sure your stick can throw correctly! Some mini sticks aren’t strung well and need to be changed. Always do wall ball with a stick that can throw well. If you don’t know, bring it to wall ball Wednesdays, or winter ball and a coach will help you!

The wall ball challenge is built to get your hands better before the season starts. Wall ball is like dribbling, or shooting a basketball. You need reps to get your hands better. The better your hands get, the better you are, the more fun you’ll have!!! This workout is geared toward each age group. We’ve attached a video to see how to break down certain form.

You will have measured reps for each throwing technique. You will also time this. The better you get the less time it will take you to do the drills. Really try to get the ball in and out of your stick as fast as possible as you get better. Race the clock with good quality form and function and you’ll see vast improvement!

FULL DETAILS HERE!