MOVEMENT GUIDE / WALL BALL / RATED TARGET
Wall ball
Squat below parallel within controlled ability, then extend and throw with both hands to the target.
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Illustrative training-context photo. Follow the written movement instructions and seek individual guidance for injury rehabilitation.
Target muscles
Leg endurance, coordination and overhead work
Setup
Use a light ball and a suitable impact-rated target; practice catches and depth separately.
How to do it
Squat below parallel within controlled ability, then extend and throw with both hands to the target. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Develop repeatable movement for hybrid fitness racing. Start with technique before race-distance volume.
Common mistake
Adding repetitions after squat depth or target accuracy breaks down.
Try an easier or different option
Goblet squat and a light thruster support capacity but do not reproduce wall-ball accuracy.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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