Exercise Library
SPEED & AGILITYbeginner
Wall Drill (Running Mechanics)
The foundation for sprint-acceleration posture — wall drills train the forward lean of the first sprint steps, which supports approach-jump speed. Lean against a wall and perform high-knee running steps.
Hip flexors, glutes, calves, core3-4 sets × 15-20 seconds continuous
Coaching cues
- 1.Body in one straight line — like a tilted plank
- 2.Knee-driven — thigh to parallel
- 3.Foot lands directly under the body — not in front
- 4.Slow to fast — correct before speed
Detailed training method
[Steps]1. Face a wall→2. Hands on the wall, body leaning ~45°→3. Perform high-knee running steps→4. Foot lands under the body→5. Thigh drives to parallel
[Common Errors]✗ Body not in a line→brace the core ✗ Foot lands too far forward→under the body ✗ Butt sticking out→neutral pelvis
[Progressions]10s→20s→30s→single-leg→eyes closed
[Jump-Specific]Trains sprint-acceleration posture; the forward lean belongs to the first sprint steps, not the vertical jump takeoff
Related calculators
Related exercises
30m Sprint
The twin of the jump force pattern — 30m sprints train rapid motor-unit recruitment (RFD), matching the takeoff drive
Agility Ladder Drill
Make your feet faster and more precise — ladder drills improve neuromuscular efficiency, directly enhancing takeoff-point precision (like the penultimate step before a dunk)
Resisted Sprint
The ideal bridge between strength and speed — resisted sprints raise drive force without adding joint load, directly improving approach-jump acceleration