The Wall Ball

  • Shoulder-width stance
  • Hold ball at chest
  • Hips descend back and down
  • Hips descend lower than knees
  • Lumbar curve maintained
  • Knees in line with toes
  • Hips and legs extend rapidly, then throw the ball to the target
  • Heels down until hips and legs extend
  • Catch the ball and smoothly descend into the next rep