What is it?
- The Wall Drill is one of the most basic drills to help with acceleration and teaching proper running mechanics.
How do I do it?
- The Wall Drill can be easily performed by placing your hands on a sturdy wall and your body will be in a start position of about a 45 degree angle. You want to try and maintain a straight line from your shoulders down to your ankles. Have your hips slightly forward and your chest up facing the wall. From there, you will lift one foot in a flexed position driving the knee upwards past your hip. Pretend you are pushing the wall away from you, and switch your feet driving the next foot down and back. You can start slow and gradually pick up speed, focus on maintaining proper form throughout the drill.
What do I need?
- A wall, water, and the right attitude!
How often should I perform this drill?
- If you really want to see improvements in your running, you can practice this drill every day. Start by doing short periods of work, lets say 5 knee drives total and then practice holding the knee at the top of the movement. This is great for maintaining core stability and balance. As you progress, you can try performing the drill for timed periods of 30 seconds intervals. Depending on your stamina and form, you can modify the drill as needed.
Is there anything else I should know?
- Remember to stay light with your foot contact on the floor, and posture is key! If you feel you are becoming fatigued and your form is breaking down, take a break and rest your muscles.
Now take this drill and run with it!