WHAT IS A WALL BALL?
A wall ball is a full squat while holding a medicine ball (any weight) and then coming out of the squat and throwing the ball at a designated target. As the ball comes back down you will catch the ball and repeat the process.
MUSCLE GROUPS USED
Legs
Arms
Core
TIPS
The wall ball is a whole body exercise (and greatly increases the heart rate!) but remember the POWER in this movement comes from the strongest muscle used, your legs!
MOVEMENT FOUNDATIONS
The purpose of Thrive Kids movement foundations is to guide students through a progression of essential movements that will develop them into a well-rounded, active individual who is ready and willing to take on any physical sport or activity that is presented to them. As youth move through these levels it is essential to focus on QUALITY technique as opposed to pure advancement.
In order to progress to the next level, youth must show complete competence in completing the designated task with quality form and technique.
*Reminder: always follow safety protocols and do not try advanced levels unless directed by a Thrive Kids coach.
YELLOW
Warrior
1
1 Wall ball any Height (6#)
Strengthening activities to move to Warrior 2 level:
ORANGE
Warrior
2
8 Wall balls (6#)
Strengthening activities to move to Warrior 3 level:
RED
Warrior
3
12 Wall balls (6#)
Strengthening activities to move to Warrior 4 level:
GREEN
Warrior
4
12 wall balls (10# female/14# male)
Strengthening activities to move to Warrior 5 level:
PURPLE
Warrior
5
12 Wall balls (#14 female/#20 Male)
Strengthening activities to move to Warrior 6 level:
BLUE
Warrior
6
16 wall balls (#14 female/#20 male)
Strengthening activities to move to Warrior 7 level:
BLACK
Warrior
7
20 wall balls (#14 female/#20 male)
Strengthening activities to move to Warrior 3 level: