L4 300
WALL-BALL
300s Wall Ball College exercise
Offense Wall Ball Routine
25 STRONG HAND Dominant hand
25 WEAK HAND Non-dominant hand
25 ONE HAND R MID-GRIP Half way down shaft
25 ONE HAND L MID-GRIP Half way down shaft
25 SWITCH HANDS R -> L | L -> R Change foot position
25 BACK-HAND GRIP R Top hand across chest
25 BACK-HAND GRIP L Top hand across chest
25 SWITCH HANDS IN AIR R Throw L ->catch R
25 SWITCH HANDS IN AIR L Throw R ->catch L
25 BTB STRONG Behind the back
25 BTB WEAK Behind the back
25 WEAK HAND Non-dominant hand
Defensive Wall Ball Routine
25 STRONG HAND Dominant Hand
25 WEAK HAND Non-Dominant Hand
25 SWITCH HANDS R -> L Change foot position
25 SWITCH HANDS L -> R Change foot position
25 BACK – HAND GRIP R Top hand across chest
25 BACK – HAND GRIP L Top hand across chest
25 SWITCH HANDS IN AIR R Throw R, Catch L
25 SWITCH HANDS IN AIR L Throw L, Catch R
50 BTB STRONG HAND R or L Behind the Back Good Hand
25 WEAK HAND R or L Non-Dominant Hand
25 STRONG HAND R or L Dominant Hand
POINTS OF EMPHASIS
1. Face wall sideways with shoulder turned and opposite foot forward
2. Catch ball off back shoulder, do not reach for ball when receiving
3. Keep elbow off body and actively turn your shoulders and torso as you throw
4. Top hand over bottom Hand when passing | No side arm
5. Be consistent-put ball in same spot on wall every rep
6. If done efficiently, this should take between 5-6 minutes
SPACING & DISTANCE
1. Feet are shoulder width apart-opposite foot forward
2. Approximately 5-6 feet from wall
3. Should move feet and be on toes on exercises
Other tips:
TIME YOURSELF and compare to your other times constantly trying to beat your previous time.