Start from the belly.
Pop up as fast as possible & ring both knees up & under to a stance position.
As the ball is played in, get your hands up & above the wall.
Make sure the fists are together & tight.
The fists should create a plateau.
As the ball is played in, slightly flex the elbows, then extend them & punch through the ball.
Make sure to punch the ball hard enough to clear the 18-yard box.