Wall Drills for Sprint Acceleration
Classic sprinter drills with the hands on a wall and the body leaning forward: march, single exchanges, and double exchanges. Students learn the posture and leg action of the acceleration phase and finish with short starts applying what they learned.
How to play
- Jog for 1.5 minutes and do easy high knees to get going.
- Wall position (1 minute): in pairs facing a wall, hands at chest height and body leaning about 45 degrees in a straight line from head to heel, up on the balls of the feet.
- Wall march (1.5 minutes): drive one knee up to hip height with the ankle flexed and bring the foot down right under the hip; 3 sets of 10 alternating steps.
- Single exchange (1.5 minutes): with one knee up, on the partner's clap switch legs explosively and hold the position; 3 sets of 5 switches.
- Double and triple exchanges (1.5 minutes): on the clap do two or three switches in a row and freeze; the partner checks that the hips do not bend.
- Transfer (2 minutes): falling start from standing and a 15-yard acceleration holding the lean; 4 reps, jogging back.
Rules
- The body forms a straight line: no hips sticking back and no arched back.
- The foot comes down under the hip, not in front of it.
- Safety: the wall must be smooth with nothing sticking out, and each pair leaves six feet on each side.
Variations
Easier
Lean only about 60 degrees and do just the wall march.
Standard
March, single and double exchanges with a 15-yard acceleration transfer.
Harder
Triple exchanges on the signal and 20-yard accelerations from a three-point start.
Adaptations
- Wheelchair users: explosive chair pushes over 5 yards after a signal, focusing on a forward-leaning posture.
- Students with autism: show the number of switches with fingers before the clap.
- Lower fitness level: longer rest between sets and 10-yard accelerations.
Learning goals
- Adopt the forward-leaning posture of the acceleration phase.
- Coordinate a quick leg action with the foot landing under the hip.
- Apply the technique in short starts.
Teacher tip
If allowed, have pairs film one exchange on a phone, because seeing the bent hips convinces students more than any explanation. Pick a wall with no windows at hand height.
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