Game version
Catch-and-throw pairs: pass back and forth and count catches in a row, taking a step back each time your pair reaches its count.
One-Hand Catch and Throw
Build wrist strength and soft hands by using only your top hand.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Hold the stick with only your top hand, halfway up the shaft.
Core: Medium. Beat your own longest run of catches.
- Ages
- 14 and up
- Time
- 12 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Lacrosse stick, ball, wall
- Level · skill
- Advanced · Stick Skills
The steps
How it works
- Hold the stick with only your top hand, halfway up the shaft.
- Throw and catch against a wall from 4 yards.
- Do 25 reps each hand.
- Rest and repeat one more round.
Coaching point
Give with the catch, snap with the throw.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (close), Core (medium), More (weaker hand). Beat your own longest run of catches.
Story
You are a juggler, and the stick is your magic net.
My best
Beat your own count
Beat your own longest run of catches. Only your own number counts: today against last time.
Practice makes progress
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