Wall Switches
- Prescription
- 3 × 8 / leg · 60 s restabout 3 min
- Players
- Solo
- Equipment
- Wall
Leaning against a wall, with your body aligned at a 45-degree angle, alternate your thighs with a sharp movement: one thigh rises horizontally while the other drops and pushes. This is the starting technique learned while stationary, before applying it while running, when corrections can no longer be made.
Key points
- The body should form a single straight line from the ankles to the shoulders: if your hips sag, the exercise is pointless.
- The ankle stays cocked, toes toward the shin, on the rising leg.
- The change is instantaneous. It’s a snap, not a swing.
- One minute of rest between sets: the quality of the switch drops fast.
Common mistakes
- Breaking at the hips to lift your thigh higher.
- Setting the heel of your support leg down, which removes the push.
Demonstrations
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Related drills
LEVELS : Beginner · Intermediate
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