Curated Action

Single-Leg Wall Pull-Down to Hip Lock

Basketball

Single-Leg Wall Pull-Down to Hip Lock is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration12 sec

Training Details

0:00 / 0:12
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Original video

Single-Leg Wall Pull-Down to Hip Lock

Facing the wall, pull yourself down dynamically, drive one knee up into an explosive hip-lock posture with toes dorsiflexed, and hold for a strict 1-second pause at the top.

Key points

  • Hold a strict 1-second pause ('one Mississippi') at peak knee drive
  • Keep the toe of the raised leg actively pulled up (dorsiflexed) to attack the ground
  • Maintain upright postural alignment against the wall

Common mistakes

Dropping the raised foot immediately without pausing at the top.

Sets: 1Reps: 5 repsRest: 30 secEst. duration: 12 sec
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