Stick Work Challenge Skills
Skills may be completed on a Wall (solid surface, brick, concrete wall) while standing about 6 feet away from the wall. Bring your mp3 player or music to make it fun! Even better--bring a teammate! Keep count. You must catch for it to count but don't worry, you do not have to make all of the catches in a row. All skills are listed and described below.
100 Catch Right throw Right
Throw to your partner/wall with your right hand while stepping with your left foot. Receive with the right hand while 'giving' with the ball. Just like catching a water ballon...bring the head of your stick back as the ball goes into the netting. This will keep it from popping out.
*Challenge yourself, once you get in a rhythm, move your feet and your body while catching/throwing and simulate game situations
100 Catch Left throw Left
Same as above but this time with your left hand. You should be stepping with your RIGHT foot when you throw.
*Don't forget to challenge yourself like mentioned above
100 Catch Right throw Left
This requires you to switch hands. After you catch with your Right hand, switch the stick to your left hand while PROTECTING IT! Use your shoulder to help protect your stick with the switch. Your hips should also turn during this motion.
*Turn it up a notch...if on a wall, see how quickly you can execute the skill while keeping good form!
100 Catch Left throw Right
Same as above but with opposite hands.
100 Groundball pick ups
This skill can be practiced with a partner, on a wall, or on your own. If using a wall, it is best if grass is in front of the wall. For 100 repetitions, players need to pick up ground balls while scooping through, accelerate after picking the ball up, and protecting the stick. The ball can be rolled towards you, away from you, and in a million different directions. Vary the speed of the ball.
100 Quick Sticks Right/Left hand
A quick stick is throwing and catching the ball quickly...no cradle allowed! This skill works on a quick release and a good give when catching. It will also work on your wrist strength. Throw the ball to your partner or against the wall. As the ball returns to you, watch it into the head of your stick, give with it, then quickly release it back to your partner or to the wall
*Be sure to complete 100 reps for each hand
100 Reverse side catches/throws right
This one can be tricky. Begin with your stick in your RIGHT hand. Instead of throwing and catching on the Right side of your body, you will be doing so on the LEFT side of your body. Your arms and stick are across your body. Keep it there! Work on throwing and catching from this position.
100 Reverside catches/throws left
You got it...same as above but this time, the stick is in your left hand. Bring your stick and arms across your body and catch/throw from the right side of your body.
100-One handed catches/throws right and left
That's right! You may only use one hand for catching and throwing. Bring your hand closer to the top of your stick as you catch and throw. Flick your wrist with your throw and be sure to follow through (your stick should be pointed downward after you throw). As you receive the ball, GIVE, and watch the ball in. *Be sure to complete 100 reps for each hand
100-Side Arm Passes
The easiest way to learn how to side arm pass well is to begin with your stick on the ground. Pick it up while keeping it parallel with the ground *in other words, do not hold the stick up and down! Keep it in the same position as it was on the ground! Now, use your top hand to push while throwing and your bottom hand to pull. Stepping with your opposite foot, use the push/pull action while following through higher with your top hand.
100 Behind the back throws
You can do it! Don't be afraid to practice throwing behind the back.
Choose a hand to start working on. If you start with your right hand, point your LEFT shoulder toward your partner or the wall. You should be standing sideways. Now, step forward with your Left foot. Keeping your elbows out, bring your stick flat/almost parallel with the ground around your body. Now your stick should be behind your Right shoulder. To throw, your bottom hand should push out (away from your body) at the same time your top hand is pulling the stick towards your body. The head of your stick should be tilted upward. As you throw your stick head should move from low to high.
If you start with your left hand,point your RIGHT shoulder toward your partner or the wall. You should be standing sideways. Now, step forward with your Right foot. Keeping your elbows out, bring your stick flat/almost parallel with the ground around your body. Now your stick should be behind your Left shoulder. To throw, your bottom hand should push out (away from your body) at the same time your top hand is pulling the stick towards your body. The head of your stick should be tilted upward. As you throw your stick head should move from low to high.
100 Leading Passing with Partner on the move
With your partner, pass back and forth while running. Be sure the passes are IN FRONT of your partner while she is running. This is called a leading pass. Be sure to work on both hands! Try practicing this at ALL speeds to make it game like.
100 Over-The-Shoulder Catches
Cut away from your partner while asking for the ball over the shoulder. This means, the pass must be made in front of you. As you are cutting away from your partner, look back to her over your shoulder. To start, if catching with your right hand, look over your right shoulder. If catching with your left hand, look over your left shoulder. Then, change it up! Look over your opposite shoulder!
You and your partner should cut and move in all directions to work on this skill.
100 High Ball catch right
Use only one hand at a time for this. Place that hand in the middle of your stick. Have your partner throw you a high (very high) pass, similar to a pop-fly in softball or baseball. As the ball comes to you, try to grab it (catch it) as high in the air as possible. Be sure to work on both hands with this skill! This will help you with draws.
100 Catch one handed/throw in between the hands one handed
This is a fun way to get comfortable with your stick. Catch the ball one hand then bring the stick behind your legs and flip it through. Try to go as fast as you can!
Tips to Remember
*soft hands when catching--"GIVE"
*step with opposite foot when throwing
*when catching watch the ball all the way into your stick
*push pull motion for any throwing motion--top hand pushes, bottom hand pulls
*keep space inbetween your elbows, elbows up, away from body
*snap your wrist
*bottom hand stays at the butt of the stick
*top hand can slide up for catches for more control, when throwing top hand can be about 6-8 inches from the top of the shaft
*once you get in a rhythm keep your feet moving to simulate game like situations
*every time you catch your stick should be in a protected position
*work both hands equally, defense comes from all sides!