#8
Wall Balls
100 reps combining squats and throws
Full Body Shoulders Legs
100 wall balls. The final station of your race combines explosive power with precision. As you approach the finish line, this station tests your ability to maintain technique and rhythm while managing fatigue, bringing your race to an exciting conclusion.
Technique
- ✓ Stand facing the wall, feet shoulder-width apart, holding ball at chest level.
- ✓ Squat down, keeping chest up and ball secure.
- ✓ Explosively drive up from the squat, throwing the ball to the target.
- ✓ Use momentum from legs and hips for the throw.
- ✓ Catch the ball on its descent, absorbing the impact by starting the next squat.
- ✓ Maintain a continuous, fluid motion.
Pro Tips
Use your legs to drive the ball upward; it's primarily a leg exercise.
Keep the ball close to your chest in the squat position.
Aim for a consistent target spot on the wall.
Find a rhythm combining the squat and throw.
Catch the ball softly, absorbing the force into the next squat.
Break into manageable sets with short rests if needed.
Common Mistakes
- ✕ Throwing primarily with the arms ("pressing" the ball).
- ✕ Not squatting below parallel.
- ✕ Holding the ball too low or too far from the body.
- ✕ Hitting the target inconsistently or missing it.
- ✕ Catching the ball stiffly instead of absorbing into the squat.
- ✕ Losing rhythm and performing reps inefficiently.
Preparation
- Warm-up including squats, shoulder mobility, and light throwing.
- Practice the squat-throw rhythm.
- Establish comfortable distance from the wall.
- Plan set/rest strategy if needed for the 100 reps.