The 300 Challenge

Wall-Ball “300”

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Offensive Wall-Ball Routine

REPS EXERCISE HAND EXPLANATION
25 Strong Hand R or L Dominant Hand
25 Weak Hand R or L Non-Dominant Hand
25 One Hand R Mid-Grip Half way down shaft
25 One Hand L Mid-Grip Half way down shaft
25 Switch Hands R –> L – L –> R Change foot position
25 Back-Hand Grip R Top hand across chest
25 Back-Hand Grip L Top hand across chest
25 Switch Hands in Air R Throw R –> Catch L
25 Switch Hands in Air L Throw L –> Catch R
25 BTB Strong R or L Behind the back
25 BTB Weak R or L Behind the back
25 Weak Hand R or L Non-Dominant hand

Offensive Wall-Ball Routine

25 Strong Hand R or L Dominant Hand
25 Weak Hand R or L Non-Dominant hand
25 Switch Hands R –> L Change foot position
25 Swtich Hands L –> R Change foot position
25 Back-Hand Grip R Top hand across chest
25 Back-Hand Grip L Top hand across chest
25 Switch Hands in Air R Throw R –> Catch L
25 Switch Hands in Air L Throw L –> Catch R
50 BTB Strong R or L Behind the Back
25 Weak Hand R or L Non-Dominant Hand
25 Strong Hand R or L Dominant Hand

POINTS OF EMPHASIS

  1. Face wall sideways with shoulder turned and opposite foot forward
  2. Catch ball off back shoulder, do not reach for ball when receiving
  3. Keep elbow off body and actively turn your shoulders and torso as you throw
  4. Top hand over bottom Hand when passing à No side arm
  5. Be consistent-put ball in same spot on wall every rep
  6. If done efficiently, this should take between 5-6 minutes

SPACING & DISTANCE

  1. Feet are shoulder width apart-opposite foot forward
  2. Approximately 5-6 feet from wall
  3. Should move feet and be on toes on exercises