Legs
Wall Drills
A foundational sprint mechanic drill designed to improve vertical force production and lower body power.
How to perform.
Follow the sequence — setup is half the lift.
Stand facing a solid wall and place your palms flat against it at shoulder height.
Walk your feet back until your body is at a 45-degree angle, maintaining a straight line from your head to your heels.
Engage your core and lift one knee toward your chest until your thigh is parallel to the ground, keeping your foot flexed.
Drive the lifted foot back to the starting position with force while simultaneously driving the opposite knee upward.
Focus on maintaining a rigid spine and strong arm extension throughout the transition.
Coordinate the movement so that one foot is always making contact with the ground as the other reaches peak height.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the lower back to arch or the hips to sag toward the wall.
- Bending the elbows instead of maintaining a rigid, straight-arm brace.
- Letting the ankles collapse or the heels touch the floor during the drive phase.
- Failing to reach full hip extension on the grounded leg.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.