Wall Acceleration Drill (knee punch)

This drill works on breaking down acceleration mechanics, and all it takes is a slice of wall, a fence, or a post to support yourself on. - Set up with your body at an angle where you can maintain a plank position with your hips extended. Lower angles are more difficult - Drive one leg up by quickly flexing at the hip, knee, and ankle; only go as far as you can maintain a plank without tucking your hips underneath you - Extend the leg back to the ground; pay attention to lumbopelvic stability