Against-Wall Sprint

1. Positioning:
- Stand facing a sturdy wall with your feet shoulder-width apart.
- Place your hands on the wall at about shoulder height, shoulder-width apart.
- Position your body at a slight angle, leaning forward slightly with your feet back and your weight on the balls of your feet.

2. Starting Position:
- Bend your knees slightly and get into a ready stance, keeping your core engaged.
- Your body should be in a straight line from your head to your heels, forming an incline.

3. Movement:
- Push off from your back foot, driving your knee up toward your chest while simultaneously pressing your hands against the wall.
- The motion should be explosive, mimicking the action of sprinting.
- As you drive your knee up, extend your opposite leg straight back, maintaining a good posture.
- Alternate legs, pushing off and driving the knees up in quick succession, like running in place against the wall.

4. Breathing:
- Exhale forcefully when driving your knee up and inhale as you return to the starting position.

5. Repetitions:
- Aim for short bursts of 20-30 seconds, followed by a brief rest. Repeat for 3-4 sets.

6. Tips:
- Keep your core engaged throughout to maintain stability.
- Focus on quick, powerful movements to maximize the plyometric benefits.
- Ensure that your hands are firmly pressed against the wall to help stabilize your body during the exercise.