Rugby League Training Drill 5: Acceleration Wall Drills

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Rugby League Training Drill 5: Acceleration Wall Drills

The wall drill addresses basic speed and acceleration mechanics that provide the foundation for all movements in Rugby League. This drill helps to develop underpinning speed mechanics such as postural strength/body position, foot strike and triple extension in a controlled manner.

All wall drills address the postural qualities and strong movement of the ankle, knee and hip together to maximize speed development.

Rugby League Training Drill 5- Acceleration Wall DrillsTo perform a max velocity wall drill start by leaning forward at approximately 75 degrees with two hands on a wall/fence, lift one knee so that it is at hip height, standing on the ball of your opposite foot and your back leg is in full extension Maintain a neutral spine. Slowly lower the leg and repeat on the other side.

The progression for the walking wall drill is the max acceleration wall drill. This exercise addresses acceleration posture in an unstable, moving environment. Start leaning against a partner at 45 degrees, perform the classic wall drill, pausing between reps, slowly moving your partner backwards with each effort. It is important to remain stable throughout the movement.

In my Rugby League speed and agility training programs I prescribe 2 sets of 20-30 reps of max velocity wall drills and max acceleration wall drills in the first two weeks to develop proper technique and postural strength.

As with the High Knee Drills, all players will use this exercise as part of their foundation speed development. It can also be used to address postural weaknesses and poor endurance through the hip complex and is particularly applicable when returning from injury as part of a foundation program for movement development.

Jeremy Hickmans
Jeremy Hickmans is the Performance Director for Wayne Bennet and the Newcastle Knights
Please click here to learn more about Jeremy Hickmans and purchase his Rugby League Training Programs.



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