Wall Ball Shot
A loaded squat that sends a wall ball to a fixed target on each rep.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Full body
- Modality
- Functional fitness
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Moderate
- Trains where
- Gym
- At home
- No
How to do it
Set up
- Stand facing a wall target with the wall ball held at chest height.
Do the rep
- Squat while keeping the ball close to the chest.
- Stand forcefully and send the ball to the target, then receive it for the next squat.
What counts as a rep
A rep counts when the squat passes below knee height, the ball hits the set target, and the ball returns to the chest.
One rep lowers until the hip crease is below the knee, hits the set wall target, and ends with the ball secured at the chest.
Breathing
Breathe in during the squat; exhale as you drive the ball to the target.
Cues
- Ball stays close
- Drive from the legs
- Receive before squatting
Common mistakes
Squatting before the catch is secure
What you seeThe hips drop while the ball is still falling freely.
FixReceive the ball at the chest before starting the next squat.
A secure catch keeps the next squat controlled under the moving ball.
Missing depth or target
What you seeThe hip crease stays high or the ball does not touch the set target.
FixUse a manageable ball and complete both the squat and target contact.
Squat depth and target contact define a complete wall-ball rep.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the ball misses the clear catch area or you cannot secure the catch.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app