Playing toss and catch is a great way to improve stickwork skill. A rebounder is ideal to simulate more realistic passing and catching velocity, but a wall will do and doesn’t cost anything.
This routine is from Women’s Lacrosse: A Guide for Advanced Players and Coaches by Janine Tucker, Head Coach, Johns Hopkins.
Sequence 1 and 2 – Basic Toss and Catch – Using proper hand positioning and throwing mechanics complete sets right and left-handed.
Sequence 3 and 4 – Catch and Cradle – Continue the basic toss and catch, but after each catch, add a face dodge and cradle. Complete sets right and left-handed.
Sequence 5 and 6 – Backhand Throw – Using a right hand grip, make a back hand pass (from the left side) and catch right-handed. Repeat sets left-handed.
Sequence 7 – Catch and Switch – Basic toss and catch, but add a twirl and had switch. Toss and catch alternating hands.
Sequence 8 – Catch and Switch off the Hip – Similar to the Catch and Switch, but toss and catch off the hip with a sidearm motion. Continue the twirl and switch and alternate hands.
Sequence 9 and 10 – Toss and Catch High – Using a grip at the bottom of the stick, toss and catch high. Complete sets right and left-handed.
The video below demonstrates all the sequences.
