Linear Acceleration Wall Drill
- Works
- Hamstrings, plus calves, glutes and quads
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
How to do it
Setup. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
- Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
- Switch legs, raising the opposite knee, and then attacking the ground straight down.
- Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.
Cues
- Lean 45 degrees into the wall.
- Glutes tight, body straight.
- Knee up, then punch it down.
- Switch legs fast.
Common mistakes
- Hips bending.
- Pawing back instead of down.
Where to start
Sets3-4
Reps3 x 10 s
Rest1 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.