Wall Slides For Top End
Phil Campbell - Ready, Set, Go! Synergy Fitness for Time Crunched
AdultsDeveloping 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.
This is a great drill
for athletes of all ages. Nate Robertson, my training partner, and I are both
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
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
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,
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,
Adding plyometrics to your
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
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
Phil Campbell, M.S.,
Author Ready, Set, GO! Synergy Fitness for Time-Crunched
National Library of Medicine links to
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.