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#1 |
Member
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how to get faster at wall-ball?
There's this one guy where I do CrossFit at and he always smokes everybody at wall-ball. Is there a technique to do wall-ball faster? Thanks.
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My Log ; M/25/6'/ 175 lbs ; They call me "Franiel" because I accidentally did "Fran" 3 times in a row! |
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#2 |
Affiliate
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Re: how to get faster at wall-ball?
Apply backspin so when the ball hits the wall it's propelled back to you.
Just kidding. I have no idea. Just work on squatting faster I guess. |
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My WFS Log || Stats I'm least proud of: Max Muscle-ups: 1 | Max Push-ups: 38 | Max HSPU: 9 | 19" Vertical Leap | Max L-sit: 5 sec. |
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#3 |
Member
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Re: how to get faster at wall-ball?
Not really - some people just rock at certain exercises. Individual strengths and weaknesses vary. Just concentrate on the hip drive. EVERYTHING is better with hip drive!
Ex - I'm pretty good at PUs and MUs, myself - but get my **** rocked by thrusters. |
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#4 |
Member
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Re: how to get faster at wall-ball?
if you could somehow increase gravity, the ball will drop faster. Maybe find a bigger planet to live on....
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#5 | |
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Re: how to get faster at wall-ball?
this is an obvious one, and i'm sorry if it's already occurred to you. Byers was talking about this revelation on her blog last month. from her 2/14 post:
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"catapultam habeo. nisi pecuniam dabis, ad capitem tuum saxum mittam." Translation: I have a catapult. Give me your money or i'll throw a rock at your head. |
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#6 |
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Re: how to get faster at wall-ball?
Yeah, snap those hips. And snap those arms, but try to keep concentrating on hip drive as the real source of momentum for the toss. And when I'm in a good rhythm, I am already starting down into the squat as I catch the ball, and my arms are at full extension ready to pull the ball down to my chest as I'm on the way down to the bottom of the squat. I do think there's a lot of speed to be gained with just timing, but it may be something you just need to mess around with.
Other than that, you might want to start doing some sets with a heavier ball, if you have one. Working with a 25-pounder could very likely speed up your 20-pound reps. |
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#8 | ||
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Re: how to get faster at wall-ball?
Quote:
Quote:
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Last edited by Kevin Thomas : 03-15-2009 at 10:28 AM. Reason: spelling |
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#9 | |
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Re: how to get faster at wall-ball?
Quote:
Which brings up one more technique tip which just occurred to me today as I was doing "Kelly," which includes 5 rounds of 30 Wallball reps. One tip for speeding up air squats (as in Tabatas, Barbara, etc.) is to actively pull yourself down into the bottom of the squat, instead of just letting gravity take you down. If you practice that on air squats you'll see an immediate increase in your pace. The same thing definitely works with Wallball. You can increase your pace by using your hip flexors to pull you down quickly. The problem, of course, is that it's just that much sooner you have to come back up and toss the damn ball, so you'd better be fit enough to handle the higher pace. So, if you think you are as fit as the fast guy at your gym, that might be one way to pick up your cycle count and take a run at him. |
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#10 |
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Re: how to get faster at wall-ball?
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