Perfect technique to launch the crossfit ball

Crossfit's ball is seen from the outside as a simple, almost simple movement, and on many occasions it deceives us when it appears in a WOD and we despise, which we pay shortly after.

And it is that the technique of Wallball Shot goes very unnoticed, it seems that you simply throw it and that's it, but there is much more behind and today we will try to decipher it and turn your medicinal ball throws into something very technical.

How to be effective in launching Crossfit?

In the Crossfit, I have always said it, the efficiency in the movements is one of the most important aspects, for this it is essential to execute them with the best possible technique as long as the training or WOD lasts. Just being efficient we will get:

• Not do no reps: Which is equivalent to not wasting energies doing extra repetitions that we get more than we are probably already, or we will be.
• Do not injure us: The efficiency is linked to the technique and is to a correct way to execute the movements that avoid bad postures or the inappropriate use of some muscles to execute the movements.
• Save energies and time: When you do not involve muscles that you should not, you save on movements and don't eat repeats ... your "gasoline" lasts longer.
• Make more players: By avoiding the above, we use the extra forces and time in what really matters, put repeat and win seconds to the chrono.

Crossfit ball launch technique:

So we are going to get all that with the perfect ball launch technique.

• Choose the proper weight of the ball. This must be a challenge, but not something that ballast to you in the round one. In addition, excessive weight will derive in the long run in postural and technical deformation.
• Legs width of the hips, feet slightly pointing out and neutral back.
• The ball It is held from the lower middle zone, if the ball sphere was a clock, one hand would be in the 8 and the other in the 4th. And it does not grab, it is held, as if it were a salad bowl.
• In the initial position we are standing, and the ball slightly brushes our chest, is not supported by it.
• Before you start throwing the ball standing, as you are at the target and Be sure to be at a correct distance of the wall.
• The correct distance is one in which when throwing the ball this makes a minimum of parable to touch it. If you are very close the launch will be very vertical, such as a rocket and it will be difficult to hit the target, you will also receive the ball on your head which will cause sure errors when you take it back. If you move away the parable will require a very strong thrust to impact the target, which will cause more tiredness and probability of error. In addition, the medicinal ball for its composition does not have a great rebound so it will fall very in front of you and you will not be able to sustain it when you fall, you will have to catch it and you will end up failing.
• Launch: With the correct posture and the ball prepared at the right distance from the wall, we go down in squat to the parallel and ascend the same. While we ascend we take advantage of the impulse to throw the ball vertically with that slight parable and with a certain force. If it does not bounce on the wall, it will fall attached to this being impossible to pick it up.
• Collection: With the hands in salad bowl we wait for the ball to calculate his fall and accompany him in the descent. We must not take it, but to sustain it and this should not be done at the highest point but at the height of our chest and our chin. To go down again.

Extra tips to perfectly throw the crossfit ball:

If the wod is very long and your arms begin to fail, You can run mini jumps When launching, just to help the initial impulse. But not very large to be able to fall into the same place and not lose the correct position.

Once launched You don't have to wait with your arms up, with practice you can lower them for some very short seconds of relaxation and place them in the reception position (8-4).

If when you pick up the ball you sell forward is that you have moved away from the wall, Recove yourself. The same if you fall very vertical, it will be a sign that you have approached the wall.

Practice and tell us how it has gone!