Jumping Over a Wall

posted in: ankle, hip, Obstacle Course Racing | 0


No matter the height of the wall, do not be intimidated. You need to approach the wall like you want to bulldoze right through it. Hip flexion and dorsiflexion in your ankle matter here. The higher you can get your knee, the better the dorsiflexion the easier it will be to get over the wall.  When you get a hold of the wall, either muscle yourself up and over, or kick one of your legs up to help you get over the wall. Once on top position yourself facing the wall and or away and jump down in an area you can see. Land in an athletic position where you land on both feet and use your strong squat position to help you absorb the shock from the jump.

Drills: 

  1. Hip Flexion in Supine
  2. Dorsi-flexion