The wall ball is a full body exercise that increases strength, power, and endurance throughout the lower and upper body. As a full body motion, the wall ball exercise also improves coordination.
Grab a medicine ball and stand in a shoulder-width stance several feet in front of wall. Hold the medicine ball with both hands in front of your chest. Push your hips back and lower into a squat position.
Quickly extend your hips and legs while tossing the ball for maximal height upwards against the wall. Catch the ball and return to the starting squat position.
Do not round the lower back during the squat.
Do not prematurely rise onto the toes. Keep your feet planted for the lower half of the squat.