The 20 Minute Challenge

November 2012

May 19, 2017 4:16:39 PM
The 20 Minute Challenge
1
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November 2012

By: TJ Buchanan – CEP Content Manager

In his best-selling book Outliers, author Malcom Gladwell hypothesizes that it takes 10,000 hours of practice to truly master a skill. Playing the numbers game it would take a person over a year, practicing 24 hours a day to master stick skills. Here’s the catch (pun intended)…Stick skills are the basis of everything needed to be successful in the game of lacrosse. It doesn’t matter if you are the fastest and strongest, slowest or weakest player on the team. If you can’t catch and throw, then you can’t be successful! Stick skills are one of the great equalizers and difference makers in our game.

Solution…20 minutes a day of just you, a stick and ball, and a wall. Below are some wall-ball routines for players in all positions and both genders. Doing the math on this one will get you 40 hours of practice between now and the time season rolls around in March. A long way off from Malcom’s position on practice, but I guarantee you’ll see a difference. So, load up the iPod and hit the wall today!

Sharing in your love of the game,

TJ

Time

Drill

Description

2m 30s

Right Overhand Throw and Catch

Standing 8-10 feet away from the wall throw and catch using overhand technique. Your goal should be one cradle and get the ball back out.   Focus on a spot that will return the ball back to you “in the box.”

2m 30s

Left Overhand Throw and Catch

Standing 8-10 feet away from the wall throw and catch using overhand technique. Your goal should be one cradle and get the ball back out.   Focus on a spot that will return the ball back to you “in the box.”

2m 30s

Throw Right, Catch Left

Standing 8-10 feet away from the wall throw and the ball using overhand technique. While the ball is in the air, switch hands and catch opposite.   Switch back (think split dodge) to your right hand and repeat.

2m 30s

Throw Left, Catch Right

Standing 8-10 feet away from the wall throw and the ball using overhand technique. While the ball is in the air, switch hands and catch opposite.   Switch back (think split dodge) to your left hand and repeat.

2m 30s

“Canadian” Left Throw and Catch

Standing 8-10 feet away from the wall throw and the ball holding the stick as you would if throwing and catching right handed, only you position the stick on the left side of your body.

2m 30s

“Canadian” Right Throw and Catch

Standing 8-10 feet away from the wall throw and the ball holding the stick as you would if throwing and catching left handed, only you position the stick on the right side of your body.

2m 30s

Behind the Back (Yes, I said it!!)

For 1m 15s with each hand, throw the ball behind your back and catch it as you normally would “in the box.”

2m 30s

Run the wall

If you have a wall long enough, run along the wall 10-12 yds. out, while throwing against it and catching the rebound. When you reach the end of the wall, turn around and repeat using your opposite hand.

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