To become proficient in passing and shooting, players must be able to propel the ball from the stick with the wrist "snap." Many beginning players pass and shoot with an arm motion, or "push" the ball, which causes the ball to leave the stick on a low trajectory resulting in a low pass or shot. An excellent way to develop the wrist snap is to utilize the wall. Go to a cinderblock or brick wall and stand approximately 3 to 5 yards away. Any wall will work (no windows), but a smooth concrete surface at least 10 feet tall is the best. Some great walls can be found at racquetball courts, tennis courts, parks and the backs of many houses.
You can and will observe daily improvement if proper technique is maintained. Increase the reps as wrists become stronger. This is a lefty-righty work out. (50 reps each hand) Remember, your goal is to strengthen the wrists, to become proficient in releasing the ball with the snap of the wrists, to gain hand speed and to develop a quick release.
Follow this routine 4 or 5 times a week for 15-20 minutes.
Proper one hand technique:
Always with your gloves on, hold the stick in one hand at its balance point and then place the head of the stick in the "box" area next to the ear. Then with one hand, "snap" the wrist which will cause the ball to come out of the stick in a straight line and bounce off the wall straight back into the stick kept in the box area. This will be difficult at first; however, do not take shortcuts. Keep the head of the stick in the box and not down off the shoulder.
Proper two hand technique:
Always with your gloves on, hold the stick with your top hand approximately half way down the shaft of the stick. Your opposite hand should cover the end cap. Snap the top wrist while bringing the bottom hand towards your dominant arm pit. This will help to keep your stick in a vertical position. Try to keep the head of the stick in the box at all times. Passing is like casting a fishing line. Be ready for the ball to return in a hurry. Change your foot stance as you change your hands, that is, lead with your left foot if passing from the right, and so forth. Stick protection is important.
Proper Cross hand technique:
This is the similar to two hand technique. Hold the stick such that the dominant hand is across your body. The head of the stick should be kept in the "box" near the opposite ear.
DRILLS: (perform all sets RIGHT and LEFT hanged)
One handed: Catch and one cradleOne Handed: Quick-stick
Two hands: Catch and one cradle
Two hands: Quick-stick
Two hands: Split drill (catch right handed, switch and throw left handed / catch left handed, switch and throw right handed)
Two hands: Catch, face dodge, and throw
Two hands: Catch, fake and throw
Two hands: Cross handed
Two hands: Behind the back
Two hands: Running along the wall throwing and catching.
Be creative: Come up with a modified routine of your own.
Remember the above must be performed in the correct manner; that is, stick in the box, overhand motion, utilizing the wrist snap. If your form is sloppy, such as letting the stick hang down off the shoulder, you will be slinging the ball and thus wasting your time. Correct form must be adhered to or your efforts will be wasted.