How to do it: Stand facing away from the wall holding a slam ball out in front of you. Quickly, and with force, rotate 90° to one side toward the wall to slam the ball into it. Catch it on the rebound ...

When performed correctly, wall balls are a standout, full-body compound exercise. Though they were once a niche movement in traditional gyms, the rise and acceptance of functional fitness has made ...

While a thruster doesn’t perfectly replicate the wall ball movement, the standards and stimulus are close enough to help you prepare. This workout combines thrusters and running to help you ...

Commit to getting each ball on one bounce. —Play with intensity.** A backboard workout ... Hit your shots high and at a medium pace, and aim for the middle of the wall. “This is a great ...