Speed and Acceleration Training

• It is important to get used to the 45 degree angle needed to maximize acceleration
• Try to maintain this angle as long as possible during acceleration
• Triple extension of the ankle, knee and hips is paramount
• Practice the 45 degree acceleration angle by simulating a start into a wall
• Practice extending the ankle, knee and hip of the drive leg and driving the knee of the recovery leg
• The arm action in sprinting and acceleration is very important
• It is a powerful movement that can determine the cadence of the feet
• The elbow should be locked in at 90 degree angle at all times
• Driving the arm with the shoulder, the arm tracks from the hip (pocket) to chin high through the mid-line of the body
• Perform arm cadence drills standing and in a seated position
• With weight forward on the front 2/3’s of the feet, drive the knee up and down in a quick, explosive movement
• Perform in a marching cadence as well as a skipping cadence
• Perform flat foot and on toes
• Be sure to utilize proper arm action
• With weight forward on the front 2/3’s of the feet drive the knee up into the “A” position
• Whip the leg back in a pawing motion making contact with the ground right under or slightly behind the center of gravity
• Movement should be quick and explosive
• Start in a push up position
• Sprint out of the push up, concentrating on triple extension, arm action and quick feet
• Jump up as high as possible
• Sprint out of the landing upon first contact with the ground
• Remember: 45 degree angle, arm action, triple extension
• Perform 4 forward, double leg bounds gaining as much momentum as possible
• Upon ground contact of the fourth bound, sprint out of the landing
• From standing position, fall into your partner
• Stopping at the 45 degree angle
• Hold at 45 degrees for 3-5 ...