top
Click Here to Find the Right Team Beachbody Coach for You
How To Be Fit
Family Owned and Operated Since 1995
ABOUT CONTACT SHOP
On
Facebook
On
Twitter
On
Instagram
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram
Team Beachbody Coach Rich Dafter - Coach #1393
Click here to save $12.00 on superfood Shakeology on Home Direct
Workout of the Day
22 Minute Hard Corps Resistance 3 with Trainer Tony Horton
Stream it for FREE
BOD and Shakeology Challenge Pack - $160.00
80 Day Obsession in Beachbody On Demand
Includes 80 Day Obsession with
Autumn Calabrese
Beachbody On Demand
Streaming Workouts
Beachbody On Demand 3 Month Membership with 14 Day Free Trial
3 Month Membership with a 14 day
FREE trial
Join Team Howtobefit and save 25% on all your Beachbody
health and fitness product purchases!

Connect with a Top Team Beachbody Coach Today for Support and Accountability
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, runner, father
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur,
mother
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Robert Mainor
Robert Mainor
NYPD Officer,
Coach, father
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Kevin Grant
Kevin Grant
Coach, business owner, entrepreneur, father
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE
instructor and mother
Team Beachbody Coach Diane Beach
Diane Beach
Coach, business owner, mother
Team Beachbody Coach Robert Mainor
Michelle Weise
Coach, business owner, mother
Join our Facebook Groups for Support and Accountability
Healthy Eating Fitness Running

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

Find It Fast
Shakeology

Beachbody Performance
3 Day Kickstart
Ultimate Reset
Daily Sunshine
Beachbody
Challenge Packs

Beachbody
Workout DVD's

Polar Heart Rate Monitors
SHAKEOLOGY
SUPERFOOD SHAKE
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
BEACHBODY ON DEMAND
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00
BEACHBODY PERFORMANCE
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
3 DAY REFRESH
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
POLAR HEART RATE MONITORS
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories
Become a Team Beachbody Coach and Help Change People's Lives
» Stream 100's of Workouts
» Shakeology
» 3 Day Refresh
» Ultimate Reset
» This Weeks's Best Deals
» Free Personal Coaching
» Enter the Challenge
» Team Beachbody Blog
» Workout Programs
» Nutritional Supplements
» Watch Product Videos
» Weekly Meal Planner
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» YOUv2
» Core de Force
» Country Heat
» 3 Week Yoga Retreat
» 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
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

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more about Team Beachbody Coach Rich Dafter.


back to top
© 2018 Howtobefit.com  -  Join for Free -  Beachbody On Demand  -  Be a Coach  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home