Stand arm's length away from the wall with your feet hip-width apart and toes pointed out a little, like you're going to do a squat. Pick up the ball and hold it at chest height with your elbows tight to your sides. Brace your stomach and back muscles and engage your core as you squeeze your hands into the ball. This will get your upper body and shoulders ready to work. Drop your butt back and down to lower into a squat while keeping your chest up and the ball pressed just under your rib cage. Sit back into your heels and get as deep into the squat as possible. Keep your chest up so the weighted ball isn't pulling you forward onto your toes. Drive through your heels and explode out of the bottom of the squat. Throw the ball toward a spot about eight to 10 feet up the wall at the same time. Catch the ball on the rebound with your arms overhead. Immediately lower back down into your squat, keeping the ball at your chest.
Choose the right wall ball that challenges you but allows good form; lighter for beginners, heavier for advanced. Set up properly with feet in squat stance, chest up, and ball held at chest. Squat below parallel, drive through legs, extend hips, and toss the ball; catch smoothly into the next rep. Inhale on squat, exhale on throw; release at peak hip extension for best power and accuracy. Progress by increasing ball weight or target height; scale with lighter weight, lower target, or fewer reps if needed. Supplement with squats, medicine ball cleans, core work, and jumps to improve wall ball performance.
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