100 Wall Balls

100 Wall Balls is a conditioning drill in which you throw a medicine ball to a target on the wall, catch it, squat, and throw it again. It trains your legs, hips, shoulders, and lungs together, making it a full-body cardio challenge.

Stand about an arm’s length from the wall with your feet shoulder-width apart and your toes turned out slightly. Hold the medicine ball at chest height with both hands underneath it and your elbows tucked close to your ribs. Pick a target on the wall at eye level or slightly above and focus on it.

Drop into a full-depth squat, keeping your heels down and your chest up. As you stand, drive through your legs and use that momentum to launch the ball up to the target. Aim above the target line every rep. Catch the ball on the way down, absorb it straight into the next squat, and cycle the reps without pausing at the top.

Breathe in as you lower into the squat, brace your core, then breathe out as you throw. To make it easier, use a lighter ball or a lower target and break the work into smaller sets with short rests. To make it harder, use a heavier ball, raise the target, or shorten the rest between sets.

Fault: The ball falls short of the target because the throw comes only from the arms. Fix: Use your legs - drive up from the full-depth squat and let that leg power carry the ball, finishing with the arms.

Fault: You catch the ball high and pause before squatting, wasting energy. Fix: Catch in the squat and cycle - receive the ball while already dropping and move straight into the next rep.

Fault: Your heels lift or your chest collapses at the bottom of the squat. Fix: Keep your weight over your whole foot, sit back and down, and keep your elbows under the ball so your chest stays upright.

Fault: Your shoulders tire quickly and your elbows flare out. Fix: Keep your elbows tucked near your ribs, aim above the target line every rep, and take short breaks before your form breaks down. Use extra care if you have shoulder issues.