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Exercises Movements, technique & proper execution

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Old 03-15-2005, 09:35 PM   #1
Greg Kemp
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I have a good resource of Med Balls, I use them with my football team. I have my players do Med Ball Squat thrust where they jump in the air and try to explode driving the ball in the air as high as they can. What is the difference between the Wall Ball vs a Thruster? they both look about the same to me, except for the catch of the ball. Why don't you explode off the ground?
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Old 03-15-2005, 09:39 PM   #2
Veronica Carpenter
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I was wondering the same thing. I've done ball thrusters as you've described, but not wall ball or thrusters with kettleballs, bars, or dumbells.

I would think one would build more explosiveness by jumping at the extension.
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Old 03-16-2005, 03:36 AM   #3
Pat Janes
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I think that one of the bigger benefits of wallball is the intense metabolic workout. You can build up quite a rythym; so you're working explosiveness at the same time as getting a metabolic workout.

Neither is better; just different.
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Old 03-16-2005, 03:42 AM   #4
Graham Hayes
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Wall ball is throwing and catching, thrusters are weightlifting. The mechanics are similar, but the neural stuff is different.
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Old 03-16-2005, 08:52 AM   #5
Barry Cooper
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Wall ball also develops accuracy, which I believe is one of the ten fitness dimensions.

It is essentially the Repetitive Effort method, applied to explosiveness and metabolic conditioning. Normally, explosiveness is trained in very low reps, but in the real world sometimes you need to be able to sustain it over time. Good example is throwing hay into the attic of a barn, which I think Dan John told a story about.

Once you get cooked, single efforts start to FEEL like max efforts, and that is the essence of the Repetitive Effort method.

That's my take.
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Old 03-16-2005, 10:37 AM   #6
Steven Stackpole
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Anybody ever tried throwing a med ball, whatever fashion you choose, over the top bar of a football or soccer goal post, then catching it on the other side. Then repeating?
Steveo
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Old 03-16-2005, 01:01 PM   #7
Barry Cooper
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Yes. It's hard.
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Old 03-16-2005, 07:55 PM   #8
Steven Stackpole
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Does it fit with the crossfit method Barry?
Steveo
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Old 03-17-2005, 06:22 AM   #9
Barry Cooper
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Sure. CrossFit, in my view, is always the WOD+X. X, being variable, is whatever you want it to be. Generally, it's a sport or hobby. It could be marathon banjo playing.
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Old 03-17-2005, 11:31 AM   #10
Carrie Klumpar
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At Rainier CrossFit once, Kurtis had us do this: throw the med ball over the bar (from a full squat, in the thruster/wall ball motion) from one side and then move laterally to catch it on the other side. Back and forth. Reps for time, of course. This was over a swinging bar suspended from the ceiling, so accuracy was important to your efficiency in order to keep the bar from swinging around and making it hard to aim the next rep over the bar. And of course it takes some accuracy, agaility, and coordination to catch it on the other side for each rep too. Pretty good exercise all around, I thought. Thanks for reminding me of it.

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