Start
End
Plyometrics
Linear Acceleration Wall Drill
beginner·compound
Muscles Worked
Secondary
Abductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisrectus femorisvastus intermediusvastus lateralisvastus medialis
How to Perform
1
Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
2
Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
3
Switch legs, raising the opposite knee, and then attacking the ground straight down.
4
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.
Alternatives to Linear Acceleration Wall Drill
Same muscles, different equipment or difficulty
