#Ball Wall

Commente « Go » et on améliore ta technique ensemble 🔥 Wall Ball - Comment améliorer sa prise ? ❌ Moins efficace : rattraper la balle avec les mains sur le côté et les coudes vers l’extérieur ✅ Efficace : rattraper la balle avec les mains dessous et les coudes rentrés Wall Ball – How to improve your catch? ❌ Less efficient: catching the ball with your hands on the sides and your elbows flared out ✅ More efficient: catching the ball with your hands underneath and your elbows tucked in . . . #wallball #thomaslggcoaching #thomasweightlifting #thomaslgggym #crossfit crossfittips Fitness Gym Workout FitnessMotivation Training Fit Bodybuilding Motivation WOD Weightlifting Health Strength Technique skill practice cardio competition crossfitcommunity functionalfitness liftheavy hybridathlete

WALL BALLS BIEN vs. MAL⚠️ Un ejercicio tan fácil y aún así lo haces mal… tenemos un problema, pero hemos venido a ayudarte: ❌ Mal: recibes la bola con los brazos caídos, codos abajo, te inclinas como si pidieras perdón y conviertes el wall ball en un good morning raro. Más cansancio, menos eficiencia. Drama innecesario. ✅ Bien: recibes la bola con codos rectos, pecho orgulloso, tronco vertical. La fuerza baja en línea recta, las piernas hacen su trabajo y tú dejas de regalar energía como un novato. —Regla sencilla: Si bajas los brazos, te inclinas. Si te inclinas, la cagas. Wall balls no son cardio random, son mecánica. Hazlos bien y dejan de ser una tortura absurda. 👉🏼 Sígueme para más tips de Crosstraining! . . . . #wallballs #wallball #hyroxesp #entrenamientohibrido

The wall ball 🎱💪🏻🚀 There is nothing wrong about the technique on the right but if you want to save energy and have less pressure on the shoulders the left one is the best one. Here is why Dropping your hands briefly after the throw lets the shoulders relax instead of holding constant tension. Keeping the hands up the whole time creates isometric shoulder fatigue, which builds fast in high reps. The key is timing: • Throw and fully release the ball • Let the arms drop briefly to unload the shoulders • Bring hands back up early to receive the ball • Catch soft and drop straight into the squat “Relax after the throw, ready before the catch.” #wallball #hyrox #workout #gymtips

The wall ball is a staple in functional fitness, but are you doing it right? Here’s how to perfect your technique and avoid common mistakes: Proper Setup: Keep the ball at chest height, elbows tucked, and feet shoulder-width apart. Full-Depth Squat: Don’t let the ball pull you forward, keep your chest up and drive through your heels. Explosive Drive: Use your legs, not just your arms, to launch the ball to the target. Common Mistakes to Fix: Holding the ball too low, causing a forward lean Not using enough leg drive, making it all upper body Poor timing on the catch, leading to wasted energy Dial in your form, and you’ll move faster, last longer, and get more out of every rep. Save this post so you never miss a rep again! #WallBall #FunctionalTraining #Ausletics #coaching #coachingcues #tips #functionaltraining

The best way to break up your wall balls 👇🏻 When you have 100 reps in front of you 🫠👀 Do as many as you can straight off, Then split into sets of 10. Do your 10 reps, count to 5 then go again. When you think you have 10 reps to do, it doesn’t feel so bad. Improving your wall balls means obviously practising them but also improving lower and upper muscular endurance by doing exercises like: Squats Overhead press Thrusters Moving through phases of heavier lifting and lighter but more reps. Here’s a wall ball EMOM 👇🏻 Choose a weight heavier than your Hyrox weight Complete a 10 minute EMOM and complete between 8-10 reps every minute on the minute. At the end of a workout when you’re a little fatigued too 😮‍💨💪🏻 Save this session 🫶🏻 #wallballs #hyroxwallballs #hyroxtraining #wallball #hyroxuk #hyroxworkout #hyroxsolo #hyroxprosolo

6 Tips to instantly improve your Wall Ball technique 🏀 1️⃣ - Make sure you are inline with the target and you want to be one arms length away 2️⃣ - Hold the ball in front of your face, this will help you keep your chest upright when squatting 3️⃣ - Keep your eyes locked on the target, this will help with your accuracy and reducing no reps 4️⃣ - Point your fingers towards the ceiling, use your legs and hips to launch the ball,extending the arms at the top of the squat. 5️⃣ - Allow the momentum of the ball to force you downwards into the squat. Use this energy to explode upwards. 6️⃣ - Make sure you get your hips below parallel as this is the movement standard LIKE and SAVE this video for your next Wall Ball session and follow for more training tips 👊🏻 #hyrox #hyroxtraining #hyroxathlete #hyroxuk #hyroxworld #crossfit #crossfittraining #crossfitathlete #hybrid #hybridtraining #gym #fitness #gymmotivation #fitnessmotivation #wallballs

Keep your hands on the bottom hemisphere of the wallball. Grabbing the sides overuses your shoulders and makes it so you can’t finish the shot as high. That last part I didn’t realize until editing this video and seeing the release point and cycle rate difference!

Wall balls aren’t just legs and lungs 🫁 They’re a mobility, strength, skill, accuracy, and fatigue test. And one of the easiest places to lose time if things fall apart 😮‍💨 Soooo let’s break down what I have learnt over the years (wall balls are one of my all time fav exercises)🤗 START WITH THE RULES (NO EXCUSES) If reps don’t count, nothing else matters. The more no reps you get, the more then time keeps ticking & the more fatigued you get 🫣 Rules: ✔️ start standing tall holding ball in both hands ✔️ hip crease below the knee (deep squat) ✔️ HIT THE TARGET — EVERY REP 🎯 With electronic targets now in place, there is nooooo hiding 👀 High enough. Clean contact. No “maybe” reps. The most common issues are not being able to hit the target and hit squat depths. You’ll probably find you feel like you are FALLING FORWARD. 👀 Most people who miss the target aren’t just inaccurate, they’re out of position. Common reasons 👇 • Limited ankle mobility • Tight calves from all the running 🏃‍♀️ • Poor thoracic (upper back) mobility • Lack of strength in upright squat patterns 🏋🏼‍♀️ When the chest drops, the ball drops 🫣 🔧 HOW TO FIX IT 🦶 1. Ankle & Calf Mobility Your squat starts at the ankles. Focus on: • Gastrocnemius stretching (straight leg) • Soleus stretching (bent knee) Running tightens calves FAST so if you unlock them you’ll find it easier to hit depth ✨ 🧍‍♀️ 2. Thoracic Mobility (THE GAME CHANGER) Key drills: • Overhead squats (PVC → light load → progress) • Prisoner squats (hands behind head, elbows wide) These force: ✔️ Upright torso ✔️ Thoracic extension ✔️ Clean, repeatable ball trajectory If you can stay tall here, hitting the target becomes automatic 😌🎯 🏋️‍♀️ 3. Squat Therapy & Load Once positions improve, add load. • Counterbalance squats • Front-loaded squats • Tempo control Adding weight often improves mobility and builds confidence in the bottom position 💪 🔥 Thrusters are HYROX gold and ALL my athletes do them in training! Build them heavy first → then aim for speed ⚡ A strong thruster = calm, repeatable wall balls STRONG drive from legs to get the ball up and the arms finish off the movement!!! Cont in comments…

🟢 WALBALLS 5 TIPS 1) not standing at the right distance can make the movement much harder. Try an arm away 2) keep the ball UP !! Try to establish a steady support with your hands under the ball. Some even use their chin as the third support 3) squat first THEN press. Pushing too early is not effective because your legs are not done extending 4) be patient in the reception. Squatting too early can make it harder to receive 5) remember to BREATHE !! Try to find a pattern you can hold throughout the reps Good luck ☀️Remember to like, comment and share ☀️ And follow @jeanpauldk for more content #wallballs #wallball #crossfit #hyrox

The number #1 skill I am seeing right now lacking, especially in NJ with the shortened pre-season, is stickwork! I have seen a lot recently about “Wall Ball”. All I can do is speak from personal experience. Playing wall ball was a large reason why I seperated myself as a player. Throwing it HARD, until your arms get exhausted, on a Wall — not a bounce back OR a Wooden Plank will get your stick more dialed in. More to come on that. 25 Righty/Lefty 25 Splits 25 Quick Sticks Righty/Lefty BTB for Fun. Easy one to do if you needed help! #LaxLab #JukeLab #WallBall #LacrosseTraining

Want to make your wall balls more efficient and effortless? 💅🏼 Make sure you’re doing these three things correctly: 1. Position Stand approximately an arms-length away from the target. Too far away and you’ll be throwing the ball at the target, too close and you’ll probably miss it all together. 2. Push, don’t throw Hands should be slightly under the ball, so you’re able to push the ball up. Extend your arms fully and flick your fingers at the end to achieve what we call triple extension of the arm (shoulder, elbow and wrists). This is the most effective production of power and is energy efficient. 3. Timing Start your descent into the squat as soon as the ball hits the target, receive the ball towards the bottom rather than waiting at the top to catch it. Let us know if this helps shave seconds of your Karen or HYROX time 🤩

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