Timed Wallball Workout
This routine is a modified version of a routine we saw in an ACC locker room a few years back. In addition to learning how to throw seven types of passes, the timed routine forces an athlete to not only throw the ball hard but catch everything.
If you drop a pass and the ball rolls away, you won’t be able to pass the test even if you complete all remaining reps. You can’t replicate this environment with a casual 50 right and 50 left.
| Quantity | Pass Type |
|---|---|
| 10 | RH (Regular) |
| 10 | LH (Regular) |
| 10 | Catch & Switch (Catch left, throw right) |
| 10 | Catch & Switch (Catch right, throw left) |
| 10 | Twister RH |
| 10 | Twister LH |
| 10 | Quick stick RH |
| 10 | Quick stick LH |
| 5 | One handed RH |
| 5 | One handed LH |
| 5 | Shovel RH |
| 5 | Shovel LH |
| 5 | BTB strong hand |
High School Times:
- Attackmen should complete at 2:20 or less.
- Middies should complete at 2:30 or less.
- Poles should complete at 2:45 or less.
Honey Badger Elite