Wall ball toss
The wall ball toss is an intense full-body exercise that requires a medicine ball for completion. Starting with a deep squat, you explosively press the weighted ball upwards towards a vertical surface and catch it on the bounce. This move is popular in CrossFit workouts and can be used to measure time or reps.
The wall ball toss involves more than just strength and power, it also requires balance and coordination to ensure accuracy. When performing this exercise, it is important to keep your body tight and your eyes focused on the ball, as it improves the consistency of your throws. As you become more comfortable with the wall ball toss, you can increase the weight of the medicine ball to challenge yourself further.
The wall ball toss is an effective exercise for improving your overall fitness, as it works multiple muscle groups and develops power, agility, and coordination. It is a great way to add variety to your workouts and push yourself to reach new fitness goals. Whether you are a beginner or a seasoned athlete, the wall ball toss can help you reach the next level of fitness.
Type:
Plyometrics
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Exercise Ball
Benefits Of This Exercise
- The wall ball toss is a full-body exercise that works the shoulders, legs, core, hips and glutes.
- It provides a serious cardiovascular challenge and calorie burn, while also challenging coordination and balance under fatigue.
- The wall ball toss is relatively safe for all fitness levels and can be adapted to suit the user's experience and fitness goals.
- It is a great way to add variety to your workouts and push yourself to reach new levels of fitness.
Step by Step Instructions For Wall ball toss
- Stand with your feet shoulder width apart, facing a wall, and holding a medicine ball at your chest. Keep your shoulders back and keep your chest up high. Stand 3 to 5 feet from the wall. This will be your staring position.
- Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.
- Drive through your heels to ascend. As you begin to drive upwards, push the medicine ball up towards the wall by fully extending the arms. Aim to throw the ball to a height of 10 to 12 feet.
- Catch the ball and return to the starting position. Immediately begin the next repetition.
- Repeat for recommended number of repetitions
Warm Up Tips
- Warm up your body with some light cardio exercises such as jogging or jumping jacks for 5-10 minutes.
- Perform some dynamic stretches to loosen up your muscles, focusing on your legs, hips, and shoulders.
- Practice the squat motion without the medicine ball to ensure proper form and technique.
- Start with a light-weight medicine ball and gradually increase the weight as you become more comfortable and stronger.
- Do a few practice throws against the wall to get a feel for the movement and distance.
- Keep your core engaged and maintain good posture throughout the exercise to prevent injury.
- Listen to your body and take breaks if needed, especially if you are new to this exercise.
- Stay hydrated and drink plenty of water before, during, and after your workout.
- Cool down with some static stretches to help prevent muscle soreness and improve flexibility.
Wall ball toss Safety Tips
- Ensure proper form: Stand with your feet shoulder width apart and maintain good posture throughout the exercise. Keep your shoulders back and chest up high.
- Use an appropriate distance: Stand 3 to 5 feet away from the wall to ensure you have enough space to perform the exercise safely.
- Engage your core: Tighten your core muscles to stabilize your body and protect your lower back during the squat and throw.
- Control the descent: When descending into the squat, focus on controlling your movement and avoid dropping too quickly or bouncing at the bottom.
- Drive through your heels: As you ascend from the squat, push through your heels to generate power and explosively throw the medicine ball upwards.
- Focus on accuracy: Keep your eyes on the ball throughout the exercise to improve your accuracy and consistency in throwing it towards the wall.
- Catch the ball safely: Be ready to catch the ball as it bounces back to you and ensure you have a secure grip before returning to the starting position.
- Start with lighter weight: If you are new to the wall ball toss, begin with a lighter medicine ball and gradually increase the weight as you become more comfortable and confident.
- Listen to your body: Pay attention to any discomfort or pain during the exercise. If you experience any unusual pain, stop immediately and consult a healthcare professional.
- Warm
Incorporating Into Other Workouts
One way to incorporate the wall ball toss into workouts is to include it as part of a plyometric routine. Plyometric exercises are explosive movements that help improve power and strength. To incorporate the wall ball toss into a plyometric workout, you can follow these steps:
1. Warm up: Begin your workout with a dynamic warm-up to prepare your muscles and joints for the upcoming exercises. This can include exercises like jumping jacks, high knees, and arm circles.
2. Plyometric circuit: Create a circuit of different plyometric exercises, including the wall ball toss. For example, you can perform the following exercises in a circuit format:
a. Jump squats: Perform a deep squat and explosively jump as high as you can, then land softly and immediately go into the next repetition.
b. Box jumps: Stand in front of a sturdy box or platform and jump onto it, landing softly and stepping back down. Repeat for the recommended number of repetitions.
c. Burpees: Begin in a standing position, then squat down and place your hands on the ground. Kick your feet back into a push-up position, perform a push-up, then jump your feet back in and explosively jump up, reaching your hands overhead. Repeat for the recommended number of repetitions.
d. Wall ball toss: Perform the wall ball toss exercise as described earlier, aiming to throw the ball to a height of 10 to 12 feet. Catch the ball and immediately begin