Start in squat stance and arms distance away from the wall.
Hold ball in front of the face. Elbows in and up
Drive hips back and down until hip crease goes below top of the knee. Elbows drive up and away from the knees.


Driving through heels rapidly extend knees and hips.


Use momentum to thrust ball out of hands and hit target on wall
Leave arms up to receive ball and bring back to the rack position to cycle into next repetition.