Wall drill — start position
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Wall drill — end position
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Track / Drill / Beginner

Wall drill

Leaning into a wall in the acceleration position and driving the knees. It teaches the body angle and leg action of the first steps of a sprint.

Dose
3 × 10 switches
Rest
60 s

How to do it

  1. Stand facing a wall and lean into it with straight arms, so the body makes a straight line from head to heel at about 45°.
  2. Drive one knee up with the toes pulled up.
  3. Switch legs quickly: one foot punches down and back as the other comes up.

Tips

  • Keep the line from head to heel straight; the hips do not sag or pike.
  • Push the ground back, do not step up.

Good for

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