07/30/2025
FORCE… production & absorption.
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Wallball shots is a great movement because it recruits your body to produce and absorb force - which is a great core builder.
1. Force production - there’s an athletic chain of events that must happen in order to get the ball from your hands to your 9 or 10 foot target. Power generated from the legs against the ground transfers to your arms by way of your core’s ability to stay rigid in order for power to flow to your arms, making it efficient. If your core is weak, you suffer from inefficiency and would have to work your arms more than you should have to.
2. Force absorption - Once the ball leaves your hands, there’s a moment where your body relaxes, before the balls comes back down before you catch. At the catch, you must reengage tension throughout your body, especially your core. If your core is weak, the ball will feel very heavy at the arms causing your torso to “crash” and overload your lower back, as well as overloading your legs, making the whole movement more difficult because of inefficiency - aka “shock loading.” Think about cradling the ball on the way down as you catch.
3. Awareness - especially in high repetitions, there’s a constant flow of tension, relaxation, and back to tension when performing the wallball shots to endure those large rep cycles. If you stay tense the whole time, you’ll burn out quickly. And conversely, staying loose at the wrong time will cause issues. In large cycles, break your reps up BEFORE you hit the wall of fatigue - whether it’s cardio or strength. Keeping the sets manageable will allow you to take quick breaks and finish the reps quicker than grabbing large doses and taking longer breaks.