Wall drills x 3

• Wall drill 1 – march and hold
• The intention is to exercise the acceleration pattern, developing time under tension at the foot and ankle, then introducing fast contact, then adding a larger range of motion to the pattern.
• Equipment needed: a wall.
• Dosage: 4 to 5 repetitions should be enough, each side.  Hold the position for 5 seconds on each repetition.
• Extra: Verbal cue: “hold the wall from falling over” will create tension from the hands, through the upper quarter, through the pillar to the stance leg – enhancing stability.
• Progression 1: marching
• Progression 2: load and lift

Before you go. You'll notice these drills start to resemble accelerating, in running. If you'd like a masterclass in running, check out a recent masterclass that Lance Walker did for me, called "Max Velocity Training for Physios". 

So, who is Lance? 

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