COACHES TIP - Wallballs.
Some love them, the rest hate them. Where do you fall? Most dont approach the wallball with the same technique and for lm consideration as they would the barbell or the pull-up bar. But just with any movement, if you dial in your technique the movement becomes more efficient and less effortful. Here are some tips:
1. Keep the ball close and high: keep the ball as close to your body through the whole movement. Just with any weight, the further away it is from your body the heavier it will seem because the resistance arm becomes longer. Use your chin as an anchor - dont allow the ball to drop lower than your chin and keep the ball close enough to touch it.
2. Hand positioning: resist the temptation to put your hands on the side of the ball. Hands should be towards the bottom of the ball during the catch. This not only saves you the possibility of getting hit in the face with the ball but makes the transfer of energy more fluid from your legs, to your trunk, up through your arms and to the ball.
3. Stand the right distance from the wall: no matter how much you work on positioning, if you're too far from the wall all your efforts to make the movement easier will backfire. The farther you are from the wall, the more work it will take to hit the target, the more likely you are to have distance between you and the ball, and the more likely you are to allow your chest to dive forward.
4. Rest your arms: When the ball is in flight, you are in “off tension”—you’re not fighting any resistance or load. This is a brief period in the movement when you are actually able to rest, but a lot of athletes keep their arms actively extended overhead during this time. This is inefficiently and unnecessarily spending precious energy, so simply let your arms relax and fall down to your sides while the ball is in the air. .
5. Rest with the ball against the wall:
Save yourself from the effort of having to clean the ball of off the ground and get back into the flow of things, simply try placing the ball between your chest and the wall and let your arms hang at your sides. You’ll save both time and energy.