Wall Balls

How to Perform Wall Balls

1. 1
   First off, find yourself a medicine ball of moderate weight that you feel comfortable throwing up against the wall for repeated sets. Then position yourself in front of a solid patch of concrete wall. The ball should be held with both hands in front of your chest and your knees slightly bent.
2. 2
   Tighten your core and then drop your hips back, bending your knees into a slight squat. Keep your chest up and the ball pressed against it.
3. 3
   With your feet flat on the ground, push out of the squat, and with the upward momentum, throw the medicine ball up to a target spot about 6 feet on the wall above you. This is almost identical in movement to free-throwing a heavy basketball.
4. 4
   Then catch the ball as it bounces back and down towards you with your arms raised above your head. Then return back down into a slight squat, with the ball at your chest and primed for the next ball toss. This completes one rep.
5. 5
   Try 10 Wall Balls in a row, or as many as you can do for 30 seconds.