Squat-Pass Wall Ball | Friends

Quick Intro

In Squat-Pass Wall Ball two partners share one wall target and one medicine ball and take turns. The partner with the ball squats, drives up and throws it to the target. The other partner catches the rebound, squats with it and throws their own rep. The ball goes back and forth between them via the wall, and the pair works through an agreed total of reps between them.

The wall ball shot itself, a full squat followed by an explosive stand and throw to a target, is taught at Wall Ball. This guide covers sharing it: where to stand so the rebound can be taken over, how to swap at the wall and how to split the reps.

What You’ll Need

A medicine ball, usually four to nine kilograms. Soft-shelled wall balls are made for this.
A solid wall rated for ball impact, with a target mark at a height both partners can reach, often about three metres.
Space for two people side by side in front of the target.

How It Works

Stand side by side about an arm’s length from the wall, facing it, a little apart so both can see the target. The partner with the ball stands directly in front of it.
The first partner squats with the ball at the chest, drives up and throws it to the target.
As they release, they step to the side, out of the rebound path.
The second partner steps in under the target, catches the rebound at the chest and lets the catch carry them down into their squat.
They drive up, throw and step aside.
The first partner steps back in to catch. Continue alternating until the agreed total is done.

Step out, step in. The thrower moves aside as soon as the ball leaves the hands. The catcher moves in under the target. One short step each way is enough. Agree which side each person stands on so you never step into each other.

Throw to the target. A throw that hits the mark comes back to the spot in front of it, where the catcher is waiting. A throw that misses comes back wide.

Catch into the squat. The catch and the squat are one movement, so the rebound’s weight helps load the legs.

Split the reps fairly. Alternating one rep each is fairest. If one partner has to stop for a rest, the other waits. The total belongs to the pair.

What Counts

Full squat. Hips go below the top of the knee on each rep, as in a normal wall ball.
Ball hits the target. A ball that misses the mark is still a rep for training, but count only hits if you want to compare sessions.

How Many

A shared total of 30 to 60 reps is a good set, alternating one each. Take a rest after the set and repeat two or three times.

Making It Easier or Harder

Easier: a lighter ball or a lower target.
Harder: a heavier ball, a higher target or a bigger shared total.

Staying Safe

A solid wall rated for medicine ball impact.
Clear space for both partners, so the step aside is never into a wall or another person.
Never step in before the ball has left the thrower’s hands.
Stop for knee or lower back pain.

Common Mistakes

Thrower staying put. They block the catcher. Step aside on release.
Catcher stepping in too early. Wait for the throw.
Shallow squats. The rally pace tempts you to cut depth. Keep full squats.
Missing the target. The rebound goes wide and the rally stops.

Fitting It Into a Session

Use it as a conditioning block in the second half of a session, or as one station in a circuit. Alternating gives each partner a few seconds of rest between reps, so it suits a longer shared total.

Wall Ball is the solo version.
Medicine Ball Squat Pass passes a ball between partners squatting face to face.
Work-Rest Relay shares work between partners in turns.

FAQ

Can both partners throw at the same time?

Not with one wall target. With two targets side by side, each partner can work on their own.

How heavy a ball?

Lighter than you would use alone at first, until the step out and step in feels smooth.

What if our heights are different?

Pick a target both can reach with a full throw. The taller partner can throw slightly higher if you have a second mark.

Related to Wall Ball, Medicine Ball Squat Pass and Work-Rest Relay.