Wallball

1. Wallball Slams: Hold the wallball above your head and throw it forcefully onto the ground, involving your entire body. This improves explosive power and coordination, and also simulates taking down an opponent.

2. Wallball Roundhouse Kicks: Perform roundhouse kicks while holding the wallball and move your entire body in the movement. This helps build leg strength, balance and timing for kicking movements.

3. Shadow Boxing with Wallball: Perform shadow boxing using the wallball as an imaginary opponent. Combine different punches, kicks and movements for a complete cardiovascular endurance and technique workout.

4. Wallball Burpee with Sprawl: Perform a burpee while holding the wallball, and add a sprawl movement at the end where you quickly lower yourself to the ground and extend your legs back. This improves explosive power and simulates dodging an attack.

5. Wallball Overhead Throws: Stand with your back to a wall and hold the wallball above your head. Throw the wallball forcefully against the wall and catch it while still moving. This strengthens your upper body and coordination, and also trains your reaction time.

Make sure you work safely and controlled with the wallball and maintain the correct technique to prevent injuries. Adjust the exercises based on the level and needs of the athletes.

Wallball Squat Throws

The Wallball Squat Throws are an effective exercise to build strength and endurance for your entire body.

Execution:

1. Stand with your back to a sturdy wall and hold a wall ball with both hands in front of your chest, your elbows pointing down.
2. Begin with a squat movement by bending your knees and hips while keeping your back straight.
3. Push yourself up forcefully as you come out of the squat, simultaneously throwing the wallball up against the wall.
4. Catch the wallball as it comes back and immediately go into a new squat movement.
5. Repeat the movement for the desired number of repetitions.

Wallball Squat Throws engage your legs, core, shoulders, and arms, making it a complete and intense exercise. Make sure you maintain proper technique and choose the right weight of wallball for your level.