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Below are workouts for children at each age group. Defenders should only use long poles for these drills and testing starting in U13.

 

U9 Players
20 reps each side for each discipline below

  • 1 hand - throw and catch
  • 2 hands - quick stick, no cradle
  • 2 hands - catch and throw, one cradle
  • 2 hands catch and switch - throw and catch right, switch and throw and catch left, switch back to right

Total Repetitions: 160

 

 

U11 Players
25 reps each side for each discipline below

  • 1 hand - throw and catch
  • 2 hands - quick stick, no cradle
  • 2 hands - catch and throw, one cradle
  • 2 hands catch and switch - throw and catch right, switch and throw and catch left, switch back to right
  • 2 hand Canadian - throw and catch cross handed

Total Repetitions: 250

 

 

U13 and up Players, Short Sticks
30 reps each side for each discipline below

  • 1 hand - throw and catch
  • 2 hands - quick stick, no cradle
  • 2 hands - catch and throw, one cradle
  • 2 hands catch and switch - throw and catch right, switch and throw and catch left, switch back to right
  • 2 hand Canadian - throw and catch cross handed
  • 2 hand BTB - throw and catch behind the back

Total Repetitions: 360

 

 

U13 and up Players, D-Poles
30 reps each side for each discipline below

  • 2 hands - quick stick, no cradle
  • 2 hands - catch and throw, one cradle
  • 2 hands catch and switch - throw and catch right, switch and throw and catch left, switch back to right
  • 2 hands catch and roll - throw and catch right, roll around to the right while switching hands and then throw and catch left, roll to the left, switch hands and throw right
  • 2 hand Grounders - throw the ball to the bottom of the wall so it comes back bouncing on the ground
  • 2 hand Shovels - with your back to the wall, step toward the wall with your lead foot and throw and catch underhand

Total Repetitions: 360

 

Make time for the wall. Workouts should be several times a week, and not exceed 30 minutes. Practice these routines until they can be completed in 20 minuets. It will be hard at first, but the more time kids spend practicing, the easier it will become.

 

Once a player is regularly completing the drills for their age group, they are ready to take the test to become a Wall Eagle!