- Begin the movement at the bottom of a squat position with a wall-ball held at your chest in the rack position.
- Drive upwards out of the squat and jump the wall-ball upwards towards your target using your arms to guide the ball accurately.
- Catch the wall-ball off the bounce by absorbing the ball to your chest with your arms and begin to descend into your squat.
- Squat with the wall-ball until you reach your beginning position and repeat.
