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Wall drills are a staple in our exercise library. We use it religiously as part of prep for an acceleration day. The wall drill can teach athletes how to apply force horizontally, the importance of shin discipline, pushing to punch and how to control their pelvis and trunk.

Speedworks Training

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We got 2 two resisted acceleration drills to help YOUR athletes learn necessary positions and patterns for the early part of a sprint 👊🫡

We got 2 two resisted acceleration drills to help YOUR athletes learn necessary positions and patterns for the early part of a sprint 👊🫡

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🔥5 drills to destroy doubles #1 Pad Punch When you feel pressure from the adjacent blocker, combat his force with your hips. #2 Sled Punch The key to defeating a double team is to split it. Here’s a great drill to help you attack 1 man, get skinny and throw off. #3 Double splits Splitting doubles can be super difficult. The double splits drill helps simulate the force you’ll need to apply into your primary blocker to ultimately split the double team. #4 Punch recover When aligned in an even technique (0, 2, 4) the key is to survive the collision by staying square, absorbing force and transitioning to the crease. The punch recover drill does a great job of simulating this. #5 Hip Swivels Use hip swivels to practice wedging your hips between the primary and adjacent blocker.

🔥5 drills to destroy doubles #1 Pad Punch When you feel pressure from the adjacent blocker, combat his force with your hips. #2 Sled Punch The key to defeating a double team is to split it. Here’s a great drill to help you attack 1 man, get skinny and throw off. #3 Double splits Splitting doubles can be super difficult. The double splits drill helps simulate the force you’ll need to apply into your primary blocker to ultimately split the double team. #4 Punch recover When aligned in an even technique (0, 2, 4) the key is to survive the collision by staying square, absorbing force and transitioning to the crease. The punch recover drill does a great job of simulating this. #5 Hip Swivels Use hip swivels to practice wedging your hips between the primary and adjacent blocker.

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Why should you add hops into your drill work? Each hop changes the relationship between the pelvis, trunk, and center of mass, making the athlete constantly reorganize their sequencing. By blending implements, moving from a water ball to a baseball, we expose the athlete to varying levels of instability and feedback. Pro tip: the second hop tends to be the depth in which most athletes find to be their most efficient and powerful position.

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We don’t always associate mobility with speed in sports performance, but early first round leader Aldrich Potgieter is a good example of how the two can be connected in the golf swing. The bigger the turn a player can make, the longer their “acceleration ramp,” giving them more time to apply force to the club before impact. One of the key physical capabilities we measure in rotational athletes is thoracic spine mobility, which we assess through our Seated Trunk Rotation Test. When he came to TPI, Aldrich tested as well as anyone on the PGA TOUR, demonstrating 65° of rotation to the right and 70° to the left. Our movement screen isn’t predictive of golf skill, but it does help us evaluate the key movement capabilities that underpin the golf swing. While it’s certainly not the only physical quality responsible for his prodigious speed, Aldrich’s exceptional range of motion allows him to make more than a 100° shoulder turn in his backswing, extending that ramp and giving him more time to accelerate the club.

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Here's an excellent video from Florian (follow) that shows charged water on the left and neutral water in the right. This is a visual confirmation of two known effects; Electrostatic induction and dielectric relaxation time. Electrostatic induction is like when a hair-rubbed balloon sticks to the wall, despite the wall being neutral; the balloon causes charges in the wall to polarize so the wall side near the balloon turns negative and the other side of the wall is positive. That's electrostatic induction and that's why you have raindrops that stick to a car window for hours of wind and gravity, rain has a small negative charge. Wouldn't work with tap water. Now, if you remove the balloon, the wall doesn't return to a neutral state immediately. It'd happen quickly if we had a balloon on the other side of the wall, but by itself this can take seconds, minutes, hours or even days, depending on the material and thickness. Glass is quite slow, and you can see the electric forces holding each other will hold off gravity for some time; and that the water greatly prefers not to be broken off, water is like an uncountable number of those walls in series, and they all cling to each other in proportion to how many balloons we have, ie how many excess electrons we have. Furthermore, when the water is extremely charged, it will not even leave the thin remnant layer of water that trails behind, as the cohesive internal forces outweigh those by induced to outside neutral surfaces.

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