Wall-ball

For knowledge you need to know how to squat and throw. For gear you need a wall and a ball.

Take the ball in both hands. Squat down to parallel (keep your heels down, your eyes up and your back straight) then as you stand up, use the force of the squat to throw the ball in a slight arc at the wall. Ideally, the wall will bounce off and you’ll catch it.

On the catch, bend your elbows and let the weight of the ball power you down into the bottom of your squat.

For the noon adult class, I had the students do the crossfit workout “Karen”. It’s 150 wall balls for time. I felt that was a little rough for the kids, so I had them do 5 minutes with a partner, trading back and forth every 10 reps. One group got to 120.

For martial work for both the classes, I stole a combination from that tower of MMA power, Bas Rutten. It’s a jab to the head followed by a rear leg roundhouse to the thigh. The key is to get your partner to believe in that jab. If they’re tied up blocking or dodging that jab, the kick will land with maximum effect.