Moves/Wall Launches

Wall Launches

ID: 147

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Exercise Type:
Lower Step
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Wall Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Step length determines demand — longer step increases glute load, shorter increases quad.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. The standing leg stays engaged even when it is the recovery leg.

Regression:

Reduce stride length or use a TRX or wall for balance assistance. Perform a reverse lunge on the spot before adding forward movement.

Progression:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Torso collapsing forward — reinforce upright chest and a strong brace before the step.