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Lesson 9:
Fast Five: Wall March and Wall Switch
Wall March
This drill is for any athlete that sprints. It develops the following:
Sprint Mechanic: Correct foot positioning
Proper sprint mechanics
Produce and apply vertical forces quickly
Effective and efficient movement
Cues:
Feet:
Toes up; toe to mid foot touching the ground
Both feet should move to the same height
Legs:
Angled
Move deliberately and slowly
Arms:
Parallel to the ground
Benefits:
Optimal body positioning for sprinting
Coordination of movement
Force applied in the right direction
Force applied at the right time
Reps:
1x20 starting with L leg
1x20 starting with R leg
Wall Switch
This drill is for any athlete that sprints. It develops the following:
Sprint Mechanic: Correct foot positioning
Proper sprint mechanics
Produce and apply vertical forces quickly
Effective and efficient movement
Cues:
Feet:
Toes up; toe to mid foot touching the ground
Both feet should move to the same height
Legs:
Angled
Move quickly; fire in a straight line
Arms:
Parallel to the ground
Benefits:
Body stability
Coordination of movement
Force applied in the right direction
Force applied at the right time
Reps:
1x20 starting with L leg
1x20 starting with R leg
*1-2, 3-4, 5-6
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Fundamental plyometric drills that will help athletes run faster, be more explosive, and quicker.
