GymPlan AILinear Acceleration Wall Drill
Linear Acceleration Wall Drill is a beginner compound bodyweight plyometrics that mainly works your hamstrings, with help from your calves, glutes and quads.
How to do the linear acceleration wall drill
- Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
- Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
- Switch legs, raising the opposite knee, and then attacking the ground straight down.
- Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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What muscles does the linear acceleration wall drill work?
It mainly works your hamstrings; your calves, glutes and quads assist.
How many sets and reps of linear acceleration wall drill should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the linear acceleration wall drill good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.