Running Wall Drill

Wall Drill

PT Mentor Circle may provide programs with exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing such exercises. If you experience pain or discomfort, immediately discontinue the exercises and contact your clinician or physician. By voluntarily undertaking any exercise in a program provided by PT Mentor Circle, you agree that you assume the risk of any resulting injury. PT Mentor Circle will not be liable for any direct, indirect, consequential, special, exemplary, or other damages or losses that may result.

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Introduction:
The wall drill is an essential exercise for all runners to promote proper form. When done correctly it can help to improve strength, stability, and body awareness for proper running technique. Athletes should begin by doing postural holds and continue to increase the time of the holds until they are ready to start making the exercise more dynamic. Most athletes will be surprised how difficult these drills are.

Postural Holds:
Technique: Postural holds help to introduce an athlete to the correct position. Begin with your feet about half a body length away from the wall. Lean forward and place your hands on the wall at shoulder height. Your core muscles should be engaged and you should have a nice flat back. From this position raise one leg up so that your hip is flexed 90 degrees. Avoid shifting your weight to the stance leg and use your core muscles to maintain this position. The stance heel should be slightly off the floor to engage the calf muscles, while maintaining a fully extended hip and knee. The non-stance heel should be directly underneath of the hip and your ankle should be lifted upwards (dorsiflexed).

 

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Exercise Prescription: Begin with 6 x 15 sec holds per side with a 15-30 sec rest between sides. Once you can maintain form progress time gradually up to 3 x 60 sec holds for each side

Single Exchange:
Technique: Begin in the same position as you would for the postural hold with one leg up in the air. Once stable in this position, switch legs quickly so that the leg in the air is now the stance leg. When switching, be sure to maintain full knee, hip, and ankle extension on the stance limb. Pay attention to how loud the foot is as it touches down, trying to keep it as silent/light as possible. Also, pay attention to where the foot hits the ground so that you have accurate foot placement and avoid leaning more or less. You can place tape on the floor to have a visual cue to make sure your foot placement is correct. Before switching legs, be careful not to pre-load the stance leg by dropping the stance heel to the ground before switching the stance and non-stance leg.

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Exercise Prescription: Begin with 3 x 5 exchanges per side. Initially speed does not matter as much as correct form. Once you can consistently exchange legs into correct position you can begin to increase the speed. Gradually progress to 3 x 10 per side.

Double Exchange:
Technique: Begin in the same position as you would for the single exchange with one leg up in the air. Once stable in this position, switch legs quickly twice so that you start and end with the same leg in the air. When switching, be sure to maintain full knee, hip, and ankle extension on the stance limb. With multiple switches it is important to also pay attention to avoid hiking your hips as you switch. Just as with single exchange pay attention to how loud the foot is as it touches down, trying to keep it as silent/light as possible. Also, pay attention to where the foot hits the ground so that you have accurate foot placement and avoid leaning more or less. You can place tape on the floor to have a visual cue to make sure your foot placement is correct. Before switching legs, be careful not to pre-load the stance leg by dropping the stance heel to the ground before switching the stance and non-stance leg.

Click on this link to watch video example of the wall drill: Wall Drill

Exercise Prescription: Begin with 3 x 5 exchanges per side. Initially speed does not matter as much as correct form. Once you can consistently exchange legs into correct position you can begin to increase the speed. Gradually progress to 3 x 10 per side.

Triple Exchange:
Technique: Begin in the same position as you would for the single or double exchange with one leg up in the air. Once stable in this position, switch legs quickly three times so that you end with the opposite leg in the air as you started with. When switching, be sure to maintain full knee, hip, and ankle extension on the stance limb. With multiple switches it is important to also pay attention to avoid hiking your hips as you switch. Just as with single exchange pay attention to how loud the foot is as it touches down, trying to keep it as silent/light as possible. Also, pay attention to where the foot hits the ground so that you have accurate foot placement and avoid leaning more or less. You can place tape on the floor to have a visual cue to make sure your foot placement is correct. Before switching legs, be careful not to pre-load the stance leg by dropping the stance heel to the ground before switching the stance and non-stance leg.

Click on this link to watch video example of the wall drill: Wall Drill

Exercise Prescription: Begin with 3 x 5 exchanges per side. Initially speed does not matter as much as correct form. Once you can consistently exchange legs into correct position you can begin to increase the speed. Gradually progress to 3 x 10 per side.

Rapid Fire:
Technique: Begin in the same position as you would for the single exchange with one leg up in the air. Once stable in this position, switch legs quickly without stopping for the designated time. Continue to maintain good form as with the other types of exchanges. The tape on the floor is particularly important to make sure your foot placement is correct. Make sure you keep this nice and quiet, especially as your start to feel fatigue.

Click on this link to watch video example of the wall drill: Wall Drill

Exercise Prescription: Begin with 3 x 30 sec. Focus on minimizing your time on the ground and as going as quickly as possible without losing form. Gradually progress to 3 x 1 min.

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