Wall Runs

Wall runs are a great tool to improve posture, reinforce a correct pelvic position and improve neuromuscular coordination. The following details how I incorporate wall runs into our speed sessions.

1. I use wall between sprints during a speed training session. If we are using a 2-3 minute rest interval, I don't like for the athletes to stand around. During our RI's we will perform some type of low intensity technique drill as an active recovery technique. Wall runs are great during this time because they reinforce a proper body lean and more importantly a proper pelvic position. Usually around 20-30 meters a non-track athlete will begin to shift into a anterior pelvic tilt. I use the wall run to emphasize maintaining a pelvic-neutral position by cuing the athlete to tighten the low abs, or to make sure their hips are looking up. Sometimes we'll poke the athlete's abs to make sure they are tight.

2. Attack Angle (shin angle): Its really important that the athlete understands that the angle of the shin will determine the direction in which the Center of Mass moves. For instance, if my shin is angle perpendicular to the ground my COM will move upwards (vertical jump). During our wall runs we teach the athletes to direct their shin in the direction in which they want to move, in this case its anterior. The shin of the plant leg should match the shin of the swing leg, in the upright position. When you combine a proper shin angle with the correct pelvic positioning, the athlete has no choice but to have the appropriate body angle for acceleration.

There are many other means of application for the wall run, but these are two important points that we make sure to stress. Enjoy!