Linear Acceleration Wall Drill

How to perform

1. 01Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
2. 02Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
3. 03Switch legs, raising the opposite knee, and then attacking the ground straight down.
4. 04Repeat 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.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.