Wall Based Drills for Acceleration and Positioning
Shown is the first and last progression of the wall series. This process is used increase body awareness in sprinting mechanics, especially through the hips, torso and foot complex.
We are looking for Torso 45 degree to Toe angle, plantar flexed stance leg and dorsi flexed swing leg with emphasis on a stable mid section “pushing” the med ball away with the hands. The ball creates instability due to the shape thus providing greater core stability.
Each movement is progressively harder, starting with isometric holds for positioning and correct muscle recruitment and segmentation.
This allows us to break the movements down to more simplistic patterns, slowly adding more complexity once the movement is sufficient.

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