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FITLOOP

PlyometricsBeginner

Wall Acceleration Drill

Type:Compound
Force:Push

Muscles Targeted

Primary

Hamstrings, Quadriceps

Secondary

Calves, Glutes, Hip Flexors

How to Perform

  1. 1

    Stand facing wall, lean forward (~45 deg), hands on wall.

  2. 2

    Body straight.

  3. 3

    Lift right knee high towards chest.

  4. 4

    Drive right foot straight down forcefully.

  5. 5

    Immediately switch, lift left knee high.

  6. 6

    Drive left foot down.

  7. 7

    Continue alternating rapidly, mimicking sprint drive.