Wall ball shots are hard. They get the heart rate up, they require a full squat and a drive with load overhead, and a follow through to a target often set at 10' above the floor. Repeated wall ball shots, like in a workout requiring more than 15 per round, takes just about all the effort you can muster and challenges the body in all of the the ten general physical skills: cardiovascular endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. The one key to making this movement more efficient is an explosive hip drive out of the bottom of the squat to full extension. Doing this makes the ball fly to the target without requiring the arms to do much more than guide the ball.