The wallball is a staple movement in CrossFit that requires power, accuracy, speed, and even endurance if performing a high number of repetitions. While the wallball may be basic movement to experienced CrossFitters, we can always go back to the basics and become more efficient at performing the movement.
The set-up
Position your body at arms length away from the target or wall. Standing too close will cause the ball to hit too low or spin into the target, while standing too far creates extra work and increased fatigue.
Additionally, keep your elbows and down and under the ball, with the ball directly in front of your face. This will allow for the best position to efficiently accomplish wallballs.
What constitutes a full rep?
Squatting to where your hip crease is below parallel and releasing the ball up to the target (the ball must hit the target or target tape on the wall) when your hips fully extend is one rep of a wallball. To go into the next rep, after the ball hits the target, catch the ball high as you descend into the squat.
Tips
-keep the ball directly in front of your face while squatting
-use your legs to help propel the ball toward the target, use the arms as a guide for accuracy
-fully extend your hips before releasing the ball from your hands
-keep your hands high as you catch the ball
-absorb the weight of the ball as you drop back into the squat
