The Wall Ball
in improving their touch, do the following "500+ touches in 20 minutes" wall ball area workout before or after
your running sessions:
Wear sneakers and use the wall behind
the Middle Mchool. Make sure you use a ball that you don't mind damaging.
Alternating one touch: stand about 6-8 yards from the wall and push pass ( open foot ) the ball to wall alternating
right and left feet, medium pace on the pass, (3 minutes).
Alternating two touch: stand about 10-12 yards from the wall and push pass ball ( medium pace) to wall with right
foot then upon return collect with other foot on first touch then pass back to wall with same foot; continue alternating (
left- right ) keeping the ball close on the first touch, ( 3 minutes ).
Collecting driven balls: stand about 15-18 yards from wall and send a driven ball low to wall at fast pace and collect
in one-touch upon return, try to focus on dropping the ball at your feet on the collection, alternate in some weak foot driven
balls to work on your weaker foot, ( 3 minutes).
4. Target practice:
stand about 20-22 yards from wall and pick out a spot on the wall to hit ( about 6-8 feet up), send driven ball and try to
hit target, count how many you hit in a row, alternate three with strong foot to one with weaker foot, ( 3 minutes).
5. Air ball collection: stand about
7 yards from wall and toss ball up about 20 feet off the wall and collect in one-touch with various surfaces (top of foot,
thigh, chest), try to have the ball drop down on first touch, ( 3 minutes).
Throw-in power builder: stand about 15-18 yards from wall ( at the large crack on surface ) and with feet parallel
(next to one another- few inches apart), throw ball against wall and collect return with your body, try to increase your velocity
on the throw so it gets back to you from the wall on one bounce, make sure your throws are reaching the wall at about 8 feet
high or lower, ( 3 minutes).
7. Multi-touch dribbling:
on the blacktop at the wall you are working at, dribble with ball touching it every other step with same foot, begin with
right then go to left, go at a moderate pace until you are comfortable with the speed of the ball on the surface, use both
the inside and outside of both feet as you progress to more control.