Posted on August 09, 2016 by Jenny Cromack

If you’re involved in any team sport, speed is king, well specifically acceleration. More often than not individuals (depending on position) spend their game, accelerating from either a static position, or more commonly a jog/walk.

If you want to dominate your sport you’ve got to be able to go from static to a rocket as fast as possible! Did you know that 80% of your maximum speed is achieved in your first 3 steps. These 3 steps are critically important! You need to apply a tremendous amount of force into the ground, and whats more apply it quickly. Here is the 3 phase process to improve your accelerating ability.

acceleration

Key Point: Application of force is a key component of acceleration, if your running mechanics are shoddy, or your ability to stabilise counter rotational forces is lacking, this program will not maximise your potential. You must also strive to improve your running economy, to do this seek the help of a qualified individual such as the motive8 North team!

Phase 1. General preparation

Aim= Improve force capabilities, in concentric and eccentric muscle actions. Exercises will be bilateral in general, the key is to move the weight as quickly as possible without compromising load.

Key exercises to include:

  • Hang Clean
  • High Pull
  • Push Press
  • Jerk
  • Snatch Pull From Blocks/ Pins
  • Jump Shrugs

Phase 2: Specific Preparation

Aim= Develop more power and rate of force development qualities. Transition from bilateral to unilateral exercises. Acceleration is a unilateral activity and must be reflected in your training.

Key Exercises to include:

  • Barbell Squat Jumps
  • Snatch
  • Clean
  • Jerk
  • Banded Step Ups
  • Sprinters Lunge
  • Hopping variations

Phase 3: Transfer

Aim= To line up your new found force, rate of force development into similar movement patters. Once again you must include unilateral exercises, the key here is to utilise the increase in impulses developed earlier.

Key Exercises to include:

  • Box Jumps
  • Bounding
  • Hops
  • Depth jumps to rebounds
  • Hurdle variations
  • A/ B sprint variations

Good luck getting fast, let me know how you get on with these exercises to improve your acceleration and speed!