Wall Pass & Freeze

Steps

1. 01Stand 6-8 ft from a wall in an athletic base: feet wider than shoulders, knees bent, weight on the balls of your feet, one foot slightly forward.
2. 02Build your platform before the ball arrives: join the hands (thumbs parallel and pressed together), roll the wrists down, and straighten the elbows so the forearms form one flat board angled up at the wall.
3. 03Toss the ball underhand to the wall and pass it back off the mid-forearm, letting the platform angle do the work instead of swinging the arms.
4. 04Freeze the platform for a full second after every contact and self-check: forearms flat and level, arms below shoulder height, ball rebounding straight back.
5. 05Complete 25 controlled contacts, keeping each rebound below an ~8 ft mark on the wall so you stay soft and low.

Common mistakes

• Swinging the arms up past the shoulders instead of letting the angled platform rebound the ball.
• Clasping the hands or straightening the elbows late, so the platform is uneven at contact.
• Standing tall with straight legs instead of holding a low, loaded athletic base.