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Exercise handout — move better, feel better.
Sprint Wall Drill
Lean on a wall with both palms flat and straight arms, your body in a line at about 45 degrees. Drive one knee up while the other leg pushes the floor, then switch. You may feel the front of your hips, thighs, buttocks and calves working.
Stop if
Stop, put both feet down, step toward the wall to stand up and rest. Seek advice if it persists or you are unsure.
- Also stop if you notice
- Sharp pain in your hip, the back of your thigh, knee, calf, Achilles, lower back, shoulders or wrists, your hands slipping, dizziness or unusual breathlessness.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
Dosage
4
Sets
20 sec
Reps / Time
90 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Stand facing a solid wall a little more than arm's length away and place both palms flat on it at shoulder height.
- Keep your arms straight and walk your feet back until your body leans forward at about 45 degrees in a straight line from your head to your heels, with your heels just off the floor and your trunk braced.
Step 1 of 3
Leaning on straight arms against the wall, right knee up, straight left leg pushing.
Step 2 of 3
Same lean on straight arms, left knee up, straight right leg pushing.
Step 3 of 3
Leaning on straight arms against the wall, right knee up, straight left leg pushing.
What you should feel
You may feel the front of your hips and your thighs working to lift the knee, your buttocks, thighs and calves working in the pushing leg, and your shoulders and trunk holding the lean.
Breathing
- Breathe steadily and do not hold your breath while you drive and switch your legs.
Safety Information
If you have a hip, knee, ankle, Achilles, lower back, shoulder or wrist problem, a heart or breathing condition, or have had recent surgery, ask a health professional before trying this drill. Use a solid wall and a non-slip floor, learn the position slowly with one knee drive at a time before switching faster, and only lift the thigh as high as you can without rounding your lower back. Stop if you feel sharp pain in your hip, the back of your thigh, your knee, calf, Achilles, lower back, shoulders or wrists, if your hands slip on the wall, or if you feel dizzy or unusually short of breath. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.