Wall Ball

Suggested Wall Ball Workouts

Rep Type	Age	Reps 3/4	Reps 5/6	Reps 7/8
Righty one cradle	All	50	50	50
Lefty one cradle	All	50	50	50
Punch out roll away	All	25	25	50
Righty Quick Stick	All	25	25	50
Lefty Quick Stick	All	25	25	50
Throw Canadian (crosshand) righty, catch righty	All	25	25	50
Throw Canadian (crosshand) Lefty, catch lefty	All	25	25	50
Catch R, Split Throw L, Catch L, Split, throw R	All	25	25	50
Throw R, catch crosshanded (snively)	All	25	25	25
Throw L, catch crosshanded (snively)	All	25	25	25
Righty middle one hand	All	25	25	50
Lefty Middle one hand	All	25	25	50
Face Dodge R to shovel	All	25	25	25
Face Dodge L to shovel	All	25	25	25
R Quick stick to crosshand R(canadian) quick stick	5-8		25	25
One hand middle switch hands quick stick	5-8		25	25
Bottom hand righty	5-8		15	15
Bottom hand lefty	5-8		15	15
Behind the back strong hand	5-8		15	15
Behind the back weak hand	5-8		0	10
Around the world strong hand	5-8		10	10
Around the world weak hand			0	5
Catch behind your head				5

Total Reps		400	505	725
Target Time		<12:00	<15:00	<16:30

Reps	Drill	Hand	Explanation
25	Strong Hand		Dominant Hand
25	Weak Hand		Non-Dominant Hand
25	One Hand	R Mid-Grip	Hand should be in the middle of the shaft
25	One Hand	L Mid-Grip	Hand should be in the middle of the shaft
25	Canadian	R	Top hand across chest
25	Canadian	L	Top hand across chest
25	Throw L Catch R		Switch hands in air
25	Throw R Catch L		Switch hands in air
25	BTB Strong Hand
25	Weak Hand
25	Strong Hand

WE'RE NOT RUNNING A CURRENT CHALLENGE! THIS IS JUST TO GIVE YOU GUIDE LINES! THIS WAS THE BASE FOR OUR ROCKFORD TESTING THIS PAST SUMMER!