Advice from Zara:
75 or 100 Wall Balls, depending on your category, is the last station of the HYROX race - so you're likely going to feel fatigued at this point BUT the good news is - the finish line will be in sight! It's one of the most important stations where you'll see the biggest variability in times. In the Majors and races I've competed in this season - I've seen athletes lose or move through the rankings so prioritising Wall Balls, especially under fatigue, is so important to practice in your training.
Here's one of my go-to workouts I love to do - descending metre row into ascending Wall Balls. Ultimately, this is a Wall Ball workout, so the aim is to go unbroken for as many reps as you can. The row, whilst you should still focus on good technique and pace, is really to tire you - so my advice is to keep the intervals consistent around 5-10 secs above your race pace av 500m.
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When it comes to Wall Balls, here are a few things to consider:
1. Positioning and stance
- Set yourself up around an arms length in front of the rig, with a wide stance and your toes slightly pointing outwards. Standing too far away can cause your body weight to transfer to your toes, pulling you forward. Here, you want to think about keeping the Wall Ball as close to your body as possible, allowing you to remain in an upright position.
2. Three points of contact on the ball
- Rather than holding/catching the Wall Ball at the widest part of the ball, focus on trying to catch the ball underneath, towards the bottom. This will reduce shoulder fatigue and also gives you more control in each rep. Your left and right hand are your two points of contact.
- The third point is keeping the ball as close to your chin as possible, which keeps your spine and head in a good position, as well as keeping you upright.
3. Start your squat before you catch the ball
- Throwing and catching the Wall Ball should be one fluid movement, rather than a catch and squat. Practice your technique in training by starting the eccentric part of the squat (downward phase) before you catch the ball. This is a much more efficient technique and will save you a lot of time - rather than catching the ball with straight legs and then going into your squat.
Give it a go and let me know how you get on!
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