It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!
Movement: Wall Ball
Description: Hold a med ball, squat, then throw the med ball to a 9 or 10 ft target on the wall in one fluid movement. Catch and repeat.
Primary Movement Pattern:
Physical Skills Developed:
Tips, Tricks, and Fun Facts: The wall ball takes a thruster and adds a med ball toss to a target on the wall. It’s a dynamic full body movement that develops strength, power, balance, coordination, accuracy, and flexibility.
The squat-to-throw motion helps develop lower-body power and explosiveness as well as a strong core. Wall-balls can be scaled down by using a lighter wall ball and by squatting to a target.
Setup:
- Heels under shoulders, stand tall, hold med ball at upper chest with elbows under the ball
Initiation:
- Perform a squat to below parallel; keep a tall chest
- Stand up and throw the med ball upward. Use leg drive followed by arm extension.
- Catch the med ball to the chest with elbows underneath the ball as you begin the next rep.
Common faults:
- Not hitting squat depth
- Chest falling forward
Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!
Dean