Wall March variations to win
May 19, 2022 at 7:46 am, Eric Cressy
Today’s guest post comes from Crazy Sports Performance – Florida Coach, Dylan Liz.
Wall marches are drills that have been commonly used over the years in strength and conditioning and track and field communities. Unfortunately, many trainers do not realize how much you can build a basic wall march to teach different movement skills.
This closed chain exercise can be used in warm-ups as a more dynamic movement. As a great “bang for your buck” warm-up, it provides glute activation, hip flexion / extension, ankle mobility / stability, leg position awareness and even scapular protrusion / upward rotation. It teaches an athlete a sense of stacked position, which is important for efficient energy production. Not to mention, this is a great way to teach athletes sprint mechanics, primarily during acceleration.
To perform the glute wall march, stand straight with the palm of your hand against the wall at shoulder height. Push the wall away as if you were on top of a push-up. Next, take a few steps back to keep your heels on the ground and lean forward. It should be about 45 degrees, as this position allows an athlete to create more horizontal force on the ground, which is required during acceleration. From there, lift both heels off the floor and move toes (just like raising a calf). Flex a buttock and let the femur rise until it is perpendicular to the torso. The shin angle of this foot corresponds to the torso angle. Dorsiflex matches the angle of the femur to the ankle. Meanwhile, the opposite leg should be straight. We see “triple extensions”, or extensions through the buttocks, knees, and ankles; This will create a straight line from head to toe and re-confirm the “stacked” position. Instruct the athlete to push through the wall with high intent. To hit the wall, the athlete must apply force to the floor or “push the floor away.”
Here are some key benefits:
Pushing the floor gives the glue a fire, which pulls the buttocks into the extension. The glute wall march puts athletes on the hip extension as they take to the field. Owning hip extensions in this position is a great way to prepare an athlete to perform on the field or in the gym and to protect the lower back from excessive arching, which can cause spinal discomfort / injury.
The basic stability that the wall provides helps an athlete when bending the hips, as we often see compensation in posture, such as excessive lumbar flexion and extension. Especially with athletes who show weak lumbopelvic control, this position may be the owner of their buttocks.
Stiffening of the ankle
Athletes need to have stiff ankles to show resilience when running or changing direction. If you are looking for a drill to improve ankle stability or improve your “bounce” during plymetrics, give it a try.
Foot adaptation to the floor is delayed during the glute wall march. This is a great way to create an arch for those who have flat feet. One adaptation that many pitchers make is a flat arch so that they flow from the rubber. Overall, the late position is able to favor supination, which can help prevent those who are overly pronounced.
Scapular protection / upward rotation
The “rotation” aspect of the scapular upward rotation is important for the seratus nozzle to run through its expansion potential. Athletes, especially those who throw overhead, need to be able to get the scapula “around and above” their rib cage so that a good ball-socket adjustment can be made to the lay-back, and even reach the top of your hand. And finish at the front.
The glute wall march allows an athlete to feel the position they need to be in during the sprint acceleration phase. During acceleration, athletes must apply horizontal force to the ground. It needs a forward leech. Since the glute wall march is a closed chain exercise, it provides stability for athletes to feel the necessary forward tilt during acceleration.
Fortunately, we have a number of variations that we can use to bolster our training toward different benefits. Here they are:
The glute wall march holds isometric
Isometric Holds are a great way for an athlete to feel a position. Typically, we will program three five-second hold on each side – although if you really want to cut the tendon health benefits of this drill you can do 30 / side.
Glute Wall March ISO – Supinated Forums
It has all the advantages of a glute wall march ISO hold, but it is also an easy way to extend an arm in a population where there is often a lack of elbow extension and tip supination.
Glute Wall March 1-2
Once an athlete understands what a stacked position should look like, they can put more emphasis on the floor as they move towards this diversity. A common sign is to pretend the legs are “engine pistons”. It promotes the feeling of leg drive during acceleration.
Wall Assisted Load and Explode
This dynamic variation can help an athlete feel more intent on moving away from the floor. This is a great way to help an athlete use the ground to generate energy while maintaining a stacked position.
You see, these drills deserve a place in your training program, whether it’s as a filler in warm-up, arm care, movement training sessions, or power training or strength exercises!
About the author
Dylan Liz Kracey works as a strength and conditioning coach at Sports Performance – Florida. Prior to joining the staff, Dylan completed an internship at CSP-FL in the summer of 2020. He graduated with a BS in Kinesiology from the University of Illinois Urbana-Champaign. He is currently studying for an MS in Kinesiology with a focus on Biomechanics at the University of Illinois at Chicago. At UIC, he is an assistant to a teacher in an exercise strategy course, as well as an instructor for a personal fitness course. In 2019, he did an internship with UIC strength and conditioning personnel supporting the baseball team. Dylan has coached baseball at the collegiate, high school and youth levels.