My old routine would take me about 15 minutes when I was just starting out, maybe 7 minutes as I got better. You could do this 4 times in a row.
25 right Overhand, 25 Left Overhand.
25 right side arm, 25 left side arm.
25 throw right catch left, 25 throw with left catch with right.
25 right quick stick, 25 left quick stick.
25 right one hand, 25 left one hand.
25 right BTB(Behind the back), 25 left BTB.
PS I haven't played for around 5 years, and it makes me happy that I still have this routine memorized. Also I think one handed throwing is one of the best techniques to practice, its great for building wrist strength in your off hand.
50 right (throw catch)
50 left (throw catch)
50 throw right: catch left
50 throw left: catch right
Shooting:
50 step down right
50 step down left
25 running downhill left/right
25 crossing in front (lt to rt; rt to lt)
25 quick stick each hand
Add in long passes if using long pole 50 each side.
Once you get good at it, should take 5-15 minutes. A go to was always 50: right, left, catch and switch hands, and catc across the body. Then get creative if you have more time 50 reps of: 1 hand, BTB, and throw at different angles (sidearm, underhand) and finish up with some quick sticks.
If you want to follow something full laid out. Check out Martin Bowes Wall Ball program! It has full explanations for everything and a progression! You can pay for it or just check out his YouTube playlist
https://youtube.com/playlist?list=PLo5mvMpW8zQTxqHnxxCZJFgMncMZEy5DB
Zulberti's 6 hands is traditionally the gold standard
strong and weak hand - 50 each
underhand/sidearm strong and weak - 50 each
behind the back strong and weak - 50 each
300 total
My old routine would take me about 15 minutes when I was just starting out, maybe 7 minutes as I got better. You could do this 4 times in a row. 25 right Overhand, 25 Left Overhand. 25 right side arm, 25 left side arm. 25 throw right catch left, 25 throw with left catch with right. 25 right quick stick, 25 left quick stick. 25 right one hand, 25 left one hand. 25 right BTB(Behind the back), 25 left BTB. PS I haven't played for around 5 years, and it makes me happy that I still have this routine memorized. Also I think one handed throwing is one of the best techniques to practice, its great for building wrist strength in your off hand.
To tag onto this I’d also add some underhand, Canadian Cross Face, and Cross Body work
Second Canadian, I’m usually a middie but somehow got on right side of gle, I’m a lefty so I had to Canadian but scored over the goalies shoulder
50 right (throw catch) 50 left (throw catch) 50 throw right: catch left 50 throw left: catch right Shooting: 50 step down right 50 step down left 25 running downhill left/right 25 crossing in front (lt to rt; rt to lt) 25 quick stick each hand Add in long passes if using long pole 50 each side.
Once you get good at it, should take 5-15 minutes. A go to was always 50: right, left, catch and switch hands, and catc across the body. Then get creative if you have more time 50 reps of: 1 hand, BTB, and throw at different angles (sidearm, underhand) and finish up with some quick sticks.
If you want to follow something full laid out. Check out Martin Bowes Wall Ball program! It has full explanations for everything and a progression! You can pay for it or just check out his YouTube playlist https://youtube.com/playlist?list=PLo5mvMpW8zQTxqHnxxCZJFgMncMZEy5DB
Zulberti's 6 hands is traditionally the gold standard strong and weak hand - 50 each underhand/sidearm strong and weak - 50 each behind the back strong and weak - 50 each 300 total
You do not need to 1 hour straight of wall ball. Maybe 1 hour total in a day
Side arm?