#48: 100 Wall Rebounds (Netball or Squash Style)

100 Wall Rebounds Challenge

The 100 Wall Rebounds Challenge is one of the simplest ways to improve reaction speed, accuracy, hand-eye coordination, and movement control. Whether you're training for netball, squash, handball, or even tennis, the concept is straightforward: use a wall as your coach, your opponent, and your training partner.

To complete this RB100 Challenge, you’ll need a wall, a ball, and sharp focus. The goal? Complete 100 clean rebounds off a wall without dropping, fumbling, or mistiming a catch or hit.

How to Perform the Challenge

• Choose your ball (netball, squash ball, tennis ball depending on your sport)
• Find a flat wall space (outdoors or in a gym)
• Position yourself 2–3 metres from the wall
• Set a timer (optional) and aim for 100 continuous, accurate rebounds
• Count only clean contacts — restarts reset your streak or add to your total

Progression Options:

• Alternate hands between throws
• Vary distances and speeds
• Add footwork (shuffles or lateral movement)
• Use targets on the wall to hit

“Skill mastery isn’t built in competition — it’s earned in repetition.”
— RB100.Fitness

What You’ll Improve

• Reflexes and reactivity
• Upper-body endurance and control
• Footwork and dynamic posture
• Mental concentration under fatigue

This drill not only develops speed and touch but becomes a flow-state exercise when performed with rhythm. It’s a brilliant primer before team practice or as a solo weekend finisher.

Pair it with:

• #43: Hit a Tennis Ball 100 Times Off a Wall
• #42: 100 Touches with a Football or Rugby Ball

External Resources:

• England Netball Training Resources
• Wellbeing Magazine: Mindful Movement in Sport

Side view of a netball player passing to a wall during training Close-up of squash ball bouncing off wall with blurred motion