Quinn McKone Wall Ball Workout

Quinn McKone, an All American and Novato 2015 Alumni Graduate went on to play college at the University of Denver. Quinn was not the biggest player on the field but his dedication to stickwork and endurance is what made him one of the top players in the country. The workout below is a great 15-30-minute plan to master stickwork, develop a better shot and have fun.

WALL BALL WORKOUT

Wear your gloves Every rep is overhand. Aim for a spot on every rep. Time and challenge yourself, but don’t skip reps and don’t sacrifice the quality of each rep. Stand about 15 yards from the wall, move closer for quick sticks and one-handed reps. Have fun!

  • Standard, one cradle (50 each Hand)

  • Catch & splits (25 each hand 50 total)

  • Quick sticks (25 each hand)

  • One hand one cradle( 25 each hand)

  • Runners (25 each hand)

  • Deep balls (25 each hand)

  • Behind the back (25 each hand)

  • Quick stick ladder( 10, 9, 8, 7, ..2,1 each hand)

  • Standard one cradle (25 each hand)

SHOOTING WORKOUT:

Wear your gloves, you’ll never score if you can’t hit the net, so start workout aiming dead center of the goal and work your way out toward the pipes. On-the-run shots should be taken on a full sprint. Shoot when you’re are tired. Change up your shot location and find a goalie to practice with if you can.

  • Top center time & room (15 each hand minimum)

  • Down the alley on-the-run (15 each hand minimum)

  • Low wing time & room (15 each hand minimum)

  • Split to center on-the-run (15 each hand minimum)

  • Top center dodge to plant time & room (15 each hand minimum)

  • Around the crease finishes (15 each hand minimum)