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:
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