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Why Wall Ball?

4
Apr

Why Wall Ball?

Wall ball 2 

"Wall Ball" is more than just throwing a ball to a target. It is an full body exercise that includes power, endurance, flexibility, accuracy, and coordination. It is actually very technical and may take some patience and lots of practice to perfect. Here are some tips.

  • Start with a light weight. You want to be able to reach a 10 foot target. As you get more powerful, move to a heavier ball.
  • Wall Ball demands full squats. That means the hips will fall just below the knees, or below parallel. An optional ball can be placed to guage depth. By achieving a full squat you will be able to take advantage of the stretch reflex that is so important in generating power.
  • Posture is critical to maintain midline stablility and to achieve good positioning for "recieving" the ball.
  • The ball should be held high on the chest with your hands underneath and slightly to the side. Keep your elbows down towards the rib cage. This position supports the weight well and will give you more extension as you throw the ball. 
  • Timing is everything. Effective height will be reached by using the legs, hips, shoulders and arms. All these elements work together in one fluid motion. As the ball drops towards you, anticipate it by starting to bend back into your squat.
  • Find your angle. You want the ball to land in the same place it left, high upon your chest. You shouldn't be too close or too far from the wall. Typically, 2 to 3 feet from the wall will be best.
  • Be smooth. Your power should be graceful. The only pause in the movement will occur upon full extension.

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