Wall Ball Routine 3x/week
30 one handed right (stand 2-3 ft from wall; top hand only on stick; builds wrist strength)
30 one handed left
30 right hand (stand about 3-4 ft from the wall; throw, catch, cradle, repeat)
30 left hand
30 quick stick right (stand closer to the wall; no cradle after catch; just a continuous throw against the wall)
30 quick stick left
30 reverse stick right or Crossovers (3-4 ft from wall; right hand at top, left hand at bottom - keep stick off left shoulder and throw from left side; raise stick to an almost parallel position to throw and step with right foot since you are throwing off left shoulder. When the ball comes back to your right side, catch it, then cradle over to left shoulder to throw again.
30 reverse stick left or Crossovers (left hand at top, right hand at bottom - keep stick off right shoulder and throw from right side; raise stick to an almost parallel position to throw and step with left foot since you are throwing off right shoulder. When the ball comes back to your left side, catch it, then cradle over to right shoulder to throw again.
30 Fake and flip pass right
30 Fake and flip pass left
** Challenge yourself to get through the routine without a break or a dropped pass! Increase the number of repetitions weekly.
Here are some helpful videos to watch:
http://www.youtube.com/watch?v=Ty6r441_V0k 7 minutes
http://www.youtube.com/watch?v=y14LECeeu6c 2 minutes