Wall Ball

How to do it

1. Stand about two feet from the wall with your feet shoulder-width apart and toes slightly turned out.
2. Hold the ball at chest height with the elbows tucked under it and your chest tall.
3. Squat down until your thighs are at least parallel, keeping the heels flat and the torso upright.
4. Drive up hard through the legs and use that momentum to launch the ball at the wall target.
5. Extend the arms fully at the top of the throw so the release comes from the whole body.
6. Catch the ball on the rebound and absorb it by dropping straight into the next squat.

Common mistakes

• Pressing the ball with the arms alone, which drops the target height and wastes the leg drive.
• Cutting the squat short, which removes most of the power the movement is supposed to generate.
• Catching the ball with straight arms, which sends the impact into the elbows and shoulders.
• Starting with a heavy ball, which breaks the squat pattern before the throw is consistent.