By Abigail Gannaban · Last updated October 28, 2026
If your off-hand throw floats, the usual advice is more wall ball: 50 right, 50 left. Roy Colsey thinks that habit is part of the problem. His fix is the no-catch wall ball drill: throw hard, skip the catch. Here's the drill as USA Lacrosse reported it, and how to run it on a ball rebounder, also called a rebound net, which normally sends every throw straight back at you.
What is the no-catch wall ball drill?
The no-catch wall ball drill is throwing reps with no catching. Colsey, a National Lacrosse Hall of Fame player and assistant coach for the 2024 U.S. Men's Box National Team, presented it at the 2023 USA Lacrosse Convention, and USA Lacrosse Magazine wrote it up in 2024. You throw with your strong hand first, then copy that motion with your weak hand. You start standing still, then do it on the run. You don't aim and you don't catch. You throw as hard as you can to groove your release.
Why does skipping the catch help your off-hand?
Skipping the catch takes away the fear that wrecks a weak-hand follow-through. Colsey's point, per USA Lacrosse, is that chasing rep counts lets throwing mechanics slide, worst on the weak hand. Younger players also creep close to the wall and cut their follow-through short because they're afraid of the ball coming back at their face. Take away the return and they swing through fully. As Colsey put it, "They're not scared of it. They just throw."
How do you run it on a ball rebounder?
Be honest about the fit first: a ball rebounder is built to send the ball back, and this drill removes exactly that part. Here's how to make it work. Tip the top of the net toward you so returns come back low and short, stand back far enough that they don't reach you, and throw from a bucket of balls. Collect them after each set. The Varsity Multi Sport Ball Rebounder tilts to any angle, so the setting is quick. If your space sends every ball rolling back to your feet, a plain wall or backstop works fine for this drill. Save the rebounder's normal settings for catching work afterward.
How do you take the drill on the run?
Once your weak-hand throw looks like your strong-hand throw standing still, add movement. Jog a line across the front of the net and throw at full speed with your off-hand as you pass the middle. The Varsity's 5' x 5' net gives you room to throw from either side. Keep the same rules: no aiming, no catching, full follow-through.
| Drill setup | What to do | Source |
|---|---|---|
| Reps | No set count. The drill moves away from chasing "50 right, 50 left" | USA Lacrosse Magazine |
| Order | Strong hand first, then copy it with the weak hand; standing still, then on the run | USA Lacrosse Magazine |
| Effort | As hard as you can, no aiming | USA Lacrosse Magazine |
| Distance | Not set in the source. Stand where you can throw at full speed and returns stop short of you | All Ball Pro rebounder adaptation |
| Rebounder and screen position | The Varsity, top of the net tipped toward you so returns drop short | All Ball Pro rebounder adaptation |
| Skill trained | Off-hand release and follow-through | USA Lacrosse Magazine |
Why does net size matter when you're not aiming?
When you're told not to aim, the net has to do the aiming for you. The Varsity's 5' x 5' net gives 25 sq ft of target, a little over twice the 12.25 sq ft on The Stinger X Multi Sport Ball Rebounder (3.5' x 3.5'). Early off-hand throws spray, so the bigger net catches more of them and you spend less of the session fetching balls. All Ball Pro makes lacrosse ball rebounders for players who train alone and need the net to cover for an off-hand that isn't there yet.
Frequently asked questions
Should I stop doing regular wall ball?
No. The no-catch drill is a variation for throwing mechanics, and catching still needs its own reps. Run the no-catch sets first, then set the rebounder back to normal for catch-and-throw work.
How hard should I throw in the no-catch drill?
As hard as you can. The point is a full-speed release and a full follow-through, not accuracy.
Can I do the no-catch drill on a smaller rebounder?
Yes. The Stinger X works, but it has about half the target of the Varsity, so put a backstop or fence behind it to catch the misses.
The fastest way to fix a floating off-hand throw is to stop catching for a few minutes and just throw. Set up the Varsity for your off-hand sessions.