How to do it
Aim each throw at a consistent spot on the wall to catch cleanly.
- 1
Stand facing a wall, holding a medicine ball at chest level.
- 2
Squat down, keeping your weight on your heels.
- 3
As you rise from the squat, throw the medicine ball against the wall with force.
- 4
Catch the ball on the rebound and immediately go into the next squat.
- 5
Repeat for the desired number of repetitions.
Expert tip
Use explosive power from your legs and core to throw the ball, and ensure a controlled squat to absorb the catch.
Common mistakes
- ✕Knees collapsing inward during the descent
- ✕Lifting the heels during the squat descent
- ✕Leaning the torso forward past 45 degrees