Acceleration is the time between standing still and top end
speed. It is argued that in many cases acceleration is more important than top
end speed, especially in sports such as football, soccer, rugby and basketball.
In order to encourage good technique there are specific pieces of equipment that
can mimic specific stages of the acceleration.
The Initial Step
I pinched this drill from Ido Portal. Take a light poll. This
could be a broom stick handle, a very light aerobic bar or just about anything
with the same dimensions and light weight. Place one end of the poll on the
floor and support the other end out in front of your with one hand. Drop the
poll and lunge towards it in order to catch the tip before it hits the floor.
Try to catch it as close to the floor as possible.
The Drive
For the drive, you cannot beat a good prowler push. Take a
low grip, maintain a solid posture and drive with the knees. You should always
be able to sprint. Don’t use so much weight that it slows you down to a walk.
Use a lot of weight but never walk if speed is your aim.
Finalising the Acceleration Process
There are multiple ways of working the hinge pattern. The
Kettle Bell Swing is a very explosive exercise for multiple dynamic movements.
For maximum exertion a tyre flip is a fantastic exercise. Consider the fact
that the tyre flip requires forward force. This makes it so much more relevant
top sprinting.
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