This is great power exercise you can implement as a part of your accessory work or when equipments is limited.

It can be great to help develop speed and power in the first few steps of acceleration as well as teaching the athlete to generate power from the ground & hips for any throwing sports (baseball, cricket, javelin, boxing).

Start with your feet level and the ball in one hand, step forward with your opposite leg. Then driving through the rear foot launch the ball as hard as you can into the wall.

Repeat 5-8 times on each side.

Nathan Tieppo
Nathan Tieppo


As the founder and head trainer at Momentum PT and with a wealth of knowledge from a variety of industry roles over the last 15 years Nathan has the knowledge and experience to pass on. Nathan specialises in sport specific preparation for athletes at all levels.

Leave a comment

Comments will be approved before showing up.