Linear Acceleration Wall Drill
How to do the Linear Acceleration Wall Drill
- 1
Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
- 2
Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
- 3
Switch legs, raising the opposite knee, and then attacking the ground straight down.
- 4
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.
How to program the Linear Acceleration Wall Drill
Sets and reps
As a compound movement, the Linear Acceleration Wall Drill responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Linear Acceleration Wall Drill is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Linear Acceleration Wall Drill work?
The Linear Acceleration Wall Drill primarily targets the Hamstrings. It also recruits the Calves, Glutes, Quadriceps as supporting muscles.
What equipment do I need for the Linear Acceleration Wall Drill?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Linear Acceleration Wall Drill should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
