14/04/2026
Coaching cues 101 - Wall Balls šÆ
This is where races are madeā¦ or completely fall apart.
On wall balls, think āEyes on the targetā
The goal isnāt to sprint the first 20 reps and blow upā¦ itās to stay consistent from rep 1 to 100.
Ball starts high on the chest, elbows slightly under.
Sit down into the squat, not forward.
Hit depth, then drive up strong through the legs.
As you stand, use the legs to throw.. not just the arms.
Keep your eyes locked on the target to keep your throws accurate and your rhythm consistent.
Let the ball float up to the target.
Catch it soft, straight back into the next rep.
Find a rhythm with your breathing, so in on the way down, out as you throw.
No pausing at the bottom.
No muscling the ball with your shoulders.
Just smooth, repeatable reps.
If you start looking around or dropping your gaze, your throws go off, you waste energy adjusting, and your sets break down fast.
Why this worksā¦
It keeps your reps efficient, reduces missed targets, and helps you stay in a steady flow instead of stop-start sets.
And thatās what keeps you moving while others are stuck staring at the wall.
Next time you come into the wall balls, think āEyes on the targetā and stay locked in from first rep to last š«”
