Sep '25 (edited) • Wall Ball
Wall Ball Workout
Warm-Up
1. Bounce Throws
- 30 reps each hand
- Focus: smooth release, soft hands on the catch
2. High Throws
- 30 reps each hand
- Emphasis: adjust feet, control on catch
Main Progression
3. Hands on the Clock – Bounce Pass
- Overhand: 30 reps each hand
- Sidearm: 30 reps each hand
- Focus: accuracy to targets, consistent follow-through, change arm slots with control
Air Pass Progression
4. Air Passes (ball comes straight back)
- Overhand: 30 reps each hand
- Sidearm: 30 reps each hand
- Underhand: 30 reps each hand
Finisher
5. Twisters
- 30 reps each hand
6. Behind-the-Backs
- 30 reps each hand
7. Quick Sticks
- 50 reps total
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Wall Ball Workout
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