Linear Acceleration Wall Drill
Linear Acceleration Wall Drill is a compound plyometrics exercise that trains the hamstrings.
PlyometricsBeginnerCompound
Primary muscles: Hamstrings
Secondary muscles: Calves, Glutes, Quadriceps
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Linear Acceleration Wall Drill from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
