top
Got Questions? - Text health, fitness, positive lifestyle and Beachbody or Polar product questions to 5054638865
YOU'RE NOT TRAINING FOR AVERAGE RESULTS SO DON'T USE AVERAGE SUPPLEMENTSYOU'RE NOT TRAINING FOR AVERAGE RESULTS SO DON'T USE AVERAGE SUPPLEMENTS
What are you looking for?
A chance to win $100,000.00
To stream Beachbody workouts
Health and fitness products
To become a Business Partner
Beachbody Performance is the Official Sports Nutritional Supplement of the IRONMAN North America Series
Welcome to Team Howtobefit
We Show You How You Can Invest in Your Health and Fitness
SEARCH OUR SITE
Facebook Twitter Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog on Wordpress
Extra Savings in May Cize and Shakeology®
Challenge Pack

Save over $70.00!
Cize, 3 Day Kickstart
and Shakeology® Challenge Pack

Save over $90.00!
Insanity Max:30
and Shakeology® Challenge Pack

Save over $90.00!
Insanity Max:30, 3 Day Kickstart
and Shakeology® Challenge Pack

Save $110.00!
What is Team Howtobefit Shakeology Ultimate Reset Beachbody Performance Beachbody Challenge Packs All Health and Fitness Products
Contact any member of our Coaching Team for help reaching your health, fitness and positive lifestyle goals
Team Beachbody Coach Rich Dafter
Rich Dafter
Head Coach
Team Beachbody Coach George Penn
George Penn
Team Captain
Team Beachbody Coach Jessica Watters
Jessica Watters
Top Coach
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Top Coach
Team Beachbody Coach Anna Lucero
Ana Lucero
Top Coach
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Top Coach
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Top Coach

Wall Slides For Top End Running Speed

by Phil Campbell - Ready, Set, Go! Synergy Fitness for Time Crunched Adults

Developing fast-muscle fiber with plyometrics

This plyometric drill has been called wall slides, glass wall, and fast feet. Wall slides are halfway between the high knee drill and the butt slaps drill.

While moving forward, the knee is brought upward and high (fast). The foot is limited to coming up in a straight path directly under the body.

This drill is called the “wall slide” because you visualize an imaginary wall (from head to toe) directly behind you as you move forward. And the foot slides up and down the wall quickly.

See how the foot slides up the wall in the following illustration.

Plyometric Wall Slides drill

This is a great drill for athletes of all ages. Nate Robertson, my training partner, and I are both age 50.

This drill is great for those wanting to increase top end running speed. It teaches the feel of the “fly phase” of sprinting. The fly phase begins after 30 yards or so. Athletes not trained in how to convert from the initial “drive phase” of running, will significantly deter their top end speed. And this drill will help the "turbo" gear of running at top end speed.

Running speed is not simply an issue of genetics. Speed is a learned skill. And it can be developed - at any age.


All Ages Benefit from Plyometrics

Children can increase bone density, strength, and power through plyometric jump drills, (Jumping improves hip and lumbar spine bone mass in prepubescent children: a randomized trial, 2001, Fuchs).

Adolescent girls that participate in plyometric training increase bone density, (Effects of plyometric jump training on bone mass in adolescent girls, 2000, Witzke).

Premenopausal women maintain strength and power with plyometric training. Continued training also reduces important risk factors later in life, (Detraining reverses positive effects of exercise on the musculoskeletal system in premenopausal women, 2000, Winters).


Adding plyometrics to your workout

The Ready Set Go Fitness plan uses standing and dynamic (moving forward) forms of plyometrics that involve quick, powerful, repeated movements of the stretch-shortening muscular cycle. The first few sets in the plyometric workout call for the traditional karate kicks - front, side and back. Then, follow the karate kicks with the dynamic drills.

Initially, perform only one set of the dynamic plyometric drills covering 10-yards in distance. And progressively build to two sets of 15-yards with a walk-back recovery in-between.


With all plyometric drills, there should be lots of leg action (up and down). However, the progress forward should be equal to the speed of walking.

 

 

Scheduling plyometric drills


Plyometric drills are a regular part of the Synergy Fitness program beginning at Fitness Level Two. Plyometric workouts should be performed one day a week. Advanced athletes in the Fitness Level Five category have plyometric drills scheduled for two days a week.

 

Have a great day!

 

Phil Campbell, M.S., M.A., FACHE
Author Ready, Set, GO! Synergy Fitness for Time-Crunched Adults

 

National Library of Medicine links to research:
Research Summary 1
Research summary 2
Research Summary 3

NOTE: The purpose of this article is to expand thinking about fitness as an informational source for readers, and is not medical advice. Before attempting the Synergy Fitness program, the Sprint 8 Workout, or any high-intensity exercise program, consult your physician. This is not just a liability warning; it's wise to have a baseline medical exam before beginning a fitness program. Make your physician a partner in your fitness improvement plan.

Ready, Set, Go! Synergy Fitness Click here to learn the science behind Phil Campbell's training plan
Target body fat
Increase your energy
Slow the aging process
Ready, Set, Go! Synergy Fitness for Time Crunched Adults

For less than a half hour session with a personal trainer, you'll get
368-pages of power-packed information with 300 photo-illustrations
for Just $19.95

Personal Endorsement

Phil Campbell contacted me personally and asked if I would be interested in following his training plan. After being a competitive runner for over 36 years, I thought that there was little more that I could learn. I was totally wrong! Ready, Set, Go! Synergy Fitness for Time Crunched Adults has revolutionized my training and I can't thank Phil enough. I have lost body fat, gained energy and strength and I am running better than I have in years. Phil's book shows you how to incorporate his training methods into your bicycling, swimming, running or other cardiovascular workout as well as maximize the benefit that you get from your strength workout. You owe it to yourself to order this book and start achieving all of the goals that you have always wanted to, but never been able to.

back to top

JOIN OUR TEAM
EARN MONEY AT HOME
Team Beachbody
Business Membership
If you want a 25% discount
on all Team Beachbody products, then the business membership is for you.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click here to learn more
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product that you purchase!
ENTER THE CHALLENGE
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
MOST POPULAR LINKS
Beachbody On Demand and Shakeology Challenge Pack
Stream Beachbody videos for just $2.99 a week
Shakeology on Home Direct
Superfood Shakeology
$2.00 shipping on Home Direct

» Workout Programs
» Nutritional Supplements
» This Month's Best Deals
» Free Personal Coaching
» Stream 100's of Workouts
» Enter the Challenge
» Watch Product Videos
» Weekly Meal Planner
» The Weekly Newsletter
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
BEST SELLING NUTRITIONALS
» Shakeology
» 3 Day Refresh
» Ultimate Reset
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us
© 2016 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home