Linear Acceleration Wall Drill

Linear Acceleration Wall Drill is a speed technique - inclined wall drill exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Gastrocnemius, Soleus, Gluteus maximus, Quadriceps
Exercise type: Speed technique - inclined wall drill

Exercise technique

Support
Place hands against a sturdy wall and move feet backward.
Lean
Lean forward about 45 degrees in a long line from head to heels.
Hips
Brace abdominals and glutes to align the pelvis with the torso.
First knee
Drive one knee quickly forward and up, then hold briefly.
Downward strike
Lower the raised foot toward the floor beneath your body.
Switch
Raise the other knee and repeat the downward strike.
Speed
Once single repetitions are established, increase alternating rhythm while retaining pelvic control.

Key technique points

Maintain a straight body line.
Drive the knee forward and up.
Direct the foot down toward the floor.
Keep the ankle comfortably dorsiflexed.
Maintain steady pressure against the wall.
Develop speed from controlled single repetitions.

Common mistakes

Hips pushed backward

Do not imitate the wall lean by folding at the waist.

Sagging lower back

Do not release abdominal control during knee switches.

Reaching the foot forward

Do not place the foot ahead of your body in a braking position.

Collapsing shoulders

Do not let your chest fall between your arms at the wall.

Moving the knee sideways

Do not replace linear drive with outward opening.

Starting fast

Do not begin rapid contacts before establishing paused single-repetition technique.

Frequently asked questions