WBS

The Wall Ball Shot is an extremely functional movement. Lately, where functional movements are discussed we see swiss balls and rubber bands, and trunk work. While surely of some value, this is not the type of functionality CrossFit is in pursuit of.

CrossFit see's the bulk of human movement as being comprised of a limited number of irreducible fundamental movements. These fundamental movements we call functional. They include, but are not limited to, squatting, deadlifting, cleaning, lunging/running/walking, jumping, throwing, climbing, and pressing.

This atomist, or functionalist view has us asking of every exercise "how universal is the motor recruitment pattern?"  When this litmus is applied to biking, and bench press the answer comes back, "not very." When we ask the same of running, and the push-press the answer comes back, "very."

The case for a potent neuroendocine response associated with many of the exercises that we've dubbed functional seems like a fairly straightforward argument. It is known that cleans, deads, and squats carry an inordinately large neuroendocrine response.

One example of a high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, is the Wall Ball exercise. This exercise is largely a front squat and push-press combination. The functionality of throwiing, or shooting an object from overhead and standing up is hopefully obvious.

We will use a med ball weighing between 14 and 20 pounds, aimed at an 8 to 10 foot target. The movement begins with a front squat and follows through to a push-press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms where it is absorbed back into the squat. In its entirety the wall ball is quite simply a throw.

When performed each shot looks identical to the one before and after the ball's contact and departure are gentle and smooth. If the athlete endeavors to quiet the drill, the benefit to mechanics and breathing techique are immense.

Here are the technique fundamentals:
--Each rep begins with a rock bottom squat
--Keep the elbows down and in
--Keep the ball low to the chest
--Don't let the ball obstruct view of target
--Launch with little finger roll and push
--Make ascending and descending movements the same
--Minimize breathing and ball contact noise
--Breath deeply and attempt to synchronize breathing to shot rate.

The wall ball drill is comprised of two highly functional classic weightlifting movements brought together at light loads and extended duration to create a super-potent metabolic conditioning tool with an enormous potential for increasing athletic performance.