Sled Push and Wall Balls

Sled Push: . Know your preferred technique: Bent Arm, Underhand or Interior Grip. Either way, keep your hands low to keep the sled from tipping. Brace core: Maximizing the transfer of energy into the sled is the key. Make sure your abs are braced and your hips are high so your energy drives forward into the sled. Stride length: Too short requires too much energy, drains the calves and doesn’t move fast enough. Too long is too hard on the quads and glutes. Aim for a comfortable stride length and maintain proper angles by not stepping too close to the back of the sled. Breathing and Pacing: You don’t need to push the full length. You can take calculated breaks

Stance: Feet a shoulder width apart, about an arms length behind the target, core braced, elbows high, ball in the pocket. The pocket is hands, chin and collar bone. Hands should be under the ball, not just outside it. Hinge hips to lower to a squat below parallel to the ground. Drive hips to stand, using legs to power the throw. Arms are secondary. “Aim Small Miss Small:” Aim for the dead centre of the target to guarantee a good rep. “Don’t Break The Egg:” Don’t catch the ball with straight legs. Catch the ball as you’re descending to absorb the catch gently and allow the ball to help drive you to full depth. Remember to Breathe: Inhale as you’re descending to squat, prior to catching the ball, so your ribcage is expanded and core is braced, then exhale once you’re half way up out of the rep to maximise power and maintain a strong structure

Athletes will practise techniques and conduct light testing before the workout. Ensure a gap between the wall ball and sled turnaround areas. Provide space for partners to perform “I Go, You Go” wall balls. Sleds will operate in designated lanes with a straightforward down-and-back movement

60 seconds of work, 20 seconds of rest, 12 rounds. Zone 1: Athletes should run; substitutes include bike or erg. Zone 2: Push the sled hard for a minute using various techniques. Zone 3: Controlled cardio effort, ideally with an erg; substitutes allowed. Zone 4: Complete 60 seconds of unbroken wall balls