Functionally Fit with Brian Schiff: Wall Ball Rotational Throws
Do you use Wall Balls or similar rugged fitness balls in your training sessions? If you’re eager to incorporate new moves into your next functional training circuit, consider the Wall Ball Rotational Throw by Brian Schiff or Functionally Fit. Schiff notes that this move can improve rotational strength and power in clients and is particularly useful for building both upper and lower body strength. This move pushes clients to drive through each move, starting with the hips, to challenge core strength and balance. Also, the Wall Ball used above is 12 pounds, so plan on using a substantial Wall Ball with your own clients.
Brian Schiff’s explanation for clients:
- Begin in a squat (loaded) position perpendicular to and about 2-3 feet away from a solid concrete wall.
- The arms should be extended holding the ball at the furthest point away from the wall.
- Next, rapidly rotate the torso/arms toward the wall and throw the ball into the wall as you extend the ankles, knees and hips.
- Aim in such a way that the ball strikes the wall out in front of the body.
- As it rebounds off the wall, catch it and lower back into the starting position while allowing the trunk to rotate opposite and away from the throwing direction. *Ball does not hit the ground!
Here’s what you should focus on as clients train:
As your clients repeat this sequence for 10-15 repetitions (and switch sides), you should monitor to make sure that each client is throwing with a smooth, uninterrupted pattern that’s always under control. Urge clients to use their strength–there should not be weak tosses if the posture and pattern appears correct. Those clients new to the move should start slowly and increase speed as comfort and control build.