Linear Acceleration Wall Drill

A beginner plyometrics exercise for the hamstrings, done with just your bodyweight.

Linear Acceleration Wall Drill: finishing position

Main muscles: Hamstrings
Also works: Calves, Glutes and Quads
Equipment: Bodyweight
Level: Beginner
Type: Compound

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.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Linear Acceleration Wall Drill

Questions

What muscles does the Linear Acceleration Wall Drill work?

Mainly the hamstrings, with the calves, glutes and quads helping.

Is the Linear Acceleration Wall Drill good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Linear Acceleration Wall Drill?

Good alternatives that train the hamstrings: Knee Tuck Jump, Linear 3-Part Start Technique, Moving Claw Series or Box Jump (Multiple Response).

How many sets and reps of the Linear Acceleration Wall Drill should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).