Technique: The Wall Ball

25
Jan

Technique: The Wall Ball

 

The wall ball brings together cardiovascular and strength components using fundamental movements. When done correctly and efficiently, the athlete performs a front squat fluidly into a press that sends the ball up and forward to a target 8-10 feet above the ground. As the ball rebounds the thrower receives it with outstretched arms where it is absorbed with elbows high back into the squat. The goal is to maintain good contact again and again. As the athlete fatigues, a few faults begin to happen…

If the athlete starts with a poor setup too far away from the wall or become lazy and allow the hips to stay high and the chest to shoot forward, they start to catch the ball with elbows low. Keeping the chest up and elbows high in the catch will correct this movement pattern. The second fault we see has the athlete catching the ball standing straight up and then squatting rather than cycling through the movement using the momentum from the rebound to lower right into the squat and use the force of the hips to shoot the ball back to target.

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