Setup and loading
No load. Hands on the wall, body leaning at about 45 degrees.
How to do the wall acceleration drill step by step
- Place your hands on the wall and lean your body in a straight line.
- Drive one knee up with your ankle flexed.
- Switch legs quickly, striking under your hips.
Form cues
- Straight line from head to ankle
- Strike with the ball of your foot
Common mistakes
- Bending at the hips
- Striking in front of your body
Advertisement
Sets and reps for your goal
Speed
3 x 3 quick switches · 3 x 10 s4-8 reps of 10-40 meters (or 3-6 seconds). Full rest: 1 minute for every 10 meters.
Always at 95-100%. If your time gets more than 3-5% slower or your technique falls apart, stop: running tired trains endurance, not speed.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
Variations and similar exercises
Advertisement