2015-01-27

Wall ball rotational throws

Begin in a squat (loaded) position perpendicular to and about 2-3 feet away from a solid concrete wall. The arms should be extended holding the ball at the furthest point away from the wall. Next, rapidly rotate the torso/arms toward the wall and throw the ball into the wall as you extend the ankles, knees and hips. Aim in such a way that the ball strikes the wall out in front of the body. As it rebounds off the wall, catch it and lower back into the starting position while allowing the trunk to rotate opposite and away from the throwing direction.
Repeat this sequence for 10-15 repetitions and then switch sides.

Focus on finding a smooth and reciprocal pattern of throwing under control, yet producing as much power as you can. If you are new to the exercise, start slowly and gradually increase speed and power as you become comfortable catching and throwing the wall ball.

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