Wall Ball Shot

Set-up

• Stand about an arm’s length from a wall, holding a medicine ball at your chest.
• Set your feet shoulder-width apart.

How to do it

1. Squat down until your thighs are about parallel to the floor, keeping the ball at your chest.
2. Drive up out of the squat and throw the ball up to the target on the wall.
3. Catch it as it comes down and go straight into the next squat.

Coaching cues

• Use the drive from your legs to throw the ball, not just your arms.
• Keep your elbows under the ball.

Common mistakes

• Squatting too shallow before the throw.
• Catching the ball with straight arms.

Safety

• Choose a ball light enough that you can catch it under control on every rep.