Wall balls: five fixes that save two minutes

Wall balls come at the end of the race, when your legs are gone and your grip is shot. That is exactly why they decide so many finishing times. A few small fixes can save you two minutes or more.

1. Break the sets before you have to

Plan your sets before the race. For most athletes that is 10 sets of 10 with short, fixed rests. Stopping by choice is always faster than stopping because you failed.

2. Breathe on the way down

Exhale as the ball leaves your hands and inhale as you catch it. Holding your breath through a set burns energy and spikes your heart rate.

3. Own your squat depth

No-reps are the most expensive mistake in the race. Practise touching a box at the correct depth until it is automatic, then take the box away.

4. Catch high, throw early

Catch the ball with your arms up and ride it into the squat. Start the throw as you stand, not after. The ball should feel like part of one movement.

5. Stand close to the wall

An arm's length away is plenty. Standing too far back turns every rep into a forward throw and costs you reps at the target.

Try this session

Run 1 km at race pace, then do 50 wall balls in sets of 10. Rest two minutes and repeat four times. Track your total wall ball time and aim to bring it down each week.