| | | | VIDEO: The Wall Drill

Author / John

[youtube width=”540″ height=”303″]https://youtu.be/nd83q-F7ieg[/youtube]

The Wall Drill. A simple and effective drill to incorporate into your training as a skill/drill, warm up, or part of conditioning. The caveat is this: you or your athlete must be striving for absolutely perfect execution every rep.

Regardless of the level of competition, speed is the deciding factor when comparing to similar athletes. The fastest athlete will always prevail. Learning how to sprint, or giving your athlete’s the gift of speed is one of the most significant things you can provide for them.

The wall drill is just one piece of the puzzle, be sure you review our two most recent sprinting articles: Volume & Intensity, and Five Fixes.

Dive into this video and those articles, and add this for your field sport athletes ASAP. If you have any questions, post them to comments.


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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. DavidMck on August 29, 2015 at 10:31 am

    @luke I’ve been implementing these as part of the warm up for the WWRFC during their training. Does that sound about right, or would you use it as a stand alone tool? For example, after the warm up, but before some strength work. Kinda of like how we see plyometrics in fieldstrong. They’re not sprinters but they definitely need the technique and mechanics.

    • Luke Summers on August 29, 2015 at 12:07 pm

      @train608 yep, the wall drill can be applied as a component of a sprint progression i.e. Pre warm up, dynamic movement prep, sprint prep, wall drill, sprint warm ups, sprint…. OR how you’re implementing them, as a skill/drill block (1) Low HR, (2) Compound movement broken down, (3) Sub maximal effort

  2. Ingo "Joey Swole" B on August 30, 2015 at 8:22 am

    The faults demo was funny. Amanda is a goofball. My daughter likes her.

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