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Wall Switch
- 1 - Stand facing a wall and place both hands on it at about shoulder height with your arms straight.
- 2 - Walk your feet back until your body forms a straight, forward-leaning line from head to heel, keeping your core braced.
- 3 - Drive one knee up toward hip height with the ankle dorsiflexed while the opposite leg stays extended and the ball of the foot contacts the ground.
- 4 - Maintain a tall posture through your torso, neutral spine, and active pressure into the wall.
- 5 - Quickly switch legs by driving the lifted foot down and pulling the opposite knee up in one sharp, coordinated motion.
- 6 - Continue alternating switches at the desired speed while keeping your hips stable and avoiding excessive bouncing.
- 7 - Perform for the prescribed repetitions or duration, focusing on fast ground contact and proper sprint mechanics.
