Wall drill holds — start position
Start
Wall drill holds — end position
End

Room / Drill / Beginner

Wall drill holds

The acceleration wall drill done slowly with a hold at the top. It trains the sprint start position and a strong knee drive without any noise.

Dose
3 × 5 per leg, 3 s hold
Rest
45 s

How to do it

  1. Lean into the wall with straight arms so your body makes a straight line at about 45°.
  2. Drive one knee up, toes pulled up, and hold for three seconds.
  3. Place the foot back down softly and drive the other knee.

Tips

  • Keep the line from head to heel straight.
  • The standing heel stays off the floor.

Good for

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