Exercise
Linear Acceleration Wall Drill
Also known as: wall drill, wall sprint drill, single leg wall drill
Linear Acceleration Wall Drill is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: medial gastrocnemius, gluteus maximus and vastus lateralis. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- 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.
Similar exercises
Linear 3-Part Start Technique
Bodyweight
Biceps femoris
Moving Claw Series
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Split Squats
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Inchworm
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Natural Glute Ham Raise
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Hamstring Stretch
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Alternatives with other equipment
Box Jump (Multiple Response)
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Vertical Swing
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Power Clean
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Alternating Hang Clean
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Band Good Morning
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Glute Ham Raise
Machine
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