Acceleration Wall Drill
Trains the Hamstrings.
- Equipment
- Bodyweight
- Mechanic
- Compound
- Force
- Not recorded
- Level
- Beginner
How to do it
- Stand facing a wall about an arm's length away and lean into it with both hands, the body in a straight line from head to heels at about forty-five degrees.
- Rise onto the balls of the feet.
- Drive one knee up in front of you so the thigh is close to parallel with the floor, keeping the foot flexed.
- Drive that foot back down to the floor and bring the other knee up at the same time.
- Keep switching, holding the lean and the straight body line throughout.
- Continue at a fast rhythm for the chosen time or number of switches.
Common mistakes
- Letting the hips sag or pike. The body is one straight line from the head to the driving heel; a bent line is not the sprint position.
- Pointing the toes. The foot of the driving knee is flexed, toes up, as it is in sprinting.
- Standing too upright. The lean is about forty-five degrees; an upright drill is a march on the spot.
- Slapping the foot down flat. It lands on the ball of the foot under the hip and drives back into the floor.