Master Acceleration for Team Sports with Wall Drills – Part 2


Welcome back to the continuation of our journey towards acceleration mastery! In Part 2 of our series, we delve deeper into the world of wall drills and unilateral emphasis. Led by the esteemed coach, Sam Portland, we uncover the secrets to optimizing speed and agility for team sports.

Unilateral Emphasis:
Having mastered the transition from bilateral to staggered stance in Part 1, it’s time to elevate our game with unilateral emphasis. This advanced technique places a higher level of emphasis on pushing force through the standing leg, crucial for explosive acceleration.

Exploring Unilateral Patterns:
As we adopt our staggered stance once more, the focus shifts to unilateral movement. With one foot left behind, we emphasize the push through the standing leg, driving force and momentum forward. The goal? Achieving optimal hip extension without overextension, ensuring maximum power transfer and efficiency.

Coaching Cues and Technique:
From a coaching perspective, attention to detail is paramount. Observing the near-side hip extension and hip flexion sequence is crucial. It’s not about rising excessively on the front thigh or overextending the hip; instead, it’s about pushing forcefully and stopping with precision—a hallmark of unilateral emphasis.

Key Takeaways and Application:
As we progress through our coaching journey, the importance of mastering unilateral patterns becomes evident. By honing these techniques, athletes can unlock untapped potential in acceleration, enhancing their performance on the field.

In Part 2 of our series, we’ve delved into the intricacies of unilateral emphasis, uncovering the key to explosive acceleration in team sports. With Sam Portland’s guidance and the implementation of advanced wall drills, athletes can elevate their speed and agility to unprecedented levels. Stay tuned for more insights and techniques in our ongoing pursuit of acceleration mastery!


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