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Wall Balls
- 1 - Stand facing a wall with your feet shoulder-width apart.
- 2 - Hold a medicine ball or wall ball (a weighted ball) at chest height with both hands, keeping it close to your body.
- 3 - Begin by squatting down, pushing your hips back and bending your knees. Keep your chest up and maintain a neutral spine.
- 4 - As you ascend from the squat, use the power generated from your legs and hips to explosively push the ball upward toward the wall.
- 5 - Extend your arms fully and release the ball, allowing it to travel upward and make contact with the wall above a designated target (usually a marked spot on the wall).
- 6 - Catch the ball as it rebounds off the wall, ideally in a squat position, and immediately descend into another squat.
- 7 - Repeat the movement by standing up from the squat and pushing the ball upward again, maintaining a smooth and fluid motion.
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