Acceleration drill
Partner Resisted March
Load the acceleration position so you learn to hold your angles under resistance.
- Time
- 12 minutes
- Players
- 2 players
- Intensity
- Medium
- Equipment
- Partner
- Space
- 10m straight line
- Positions
- All positions
Setup
Two cones 10m apart on flat grass. Your partner stands facing you with their hands on your shoulders.
How to run it
- Lean into your partner's hands until your body forms one straight line from ankle to head.
- March forward against their resistance, driving one knee up at a time with your toes pulled up, while they walk backwards giving steady pressure.
- They should push hard enough that you have to march, but light enough that you keep the straight line and never bend at the waist.
- Do 2 reps of 10m each with up to 5 minutes rest, then swap roles.
Coaching cues
- Toe up, knee up, back flat
- Push the ground away
- Straight line from ankle to head
Common mistakes
- Partner pushing so hard you bend at the waist and start shuffling
- Losing the line so your hips drop behind you
Related drills
- Wall Drill AccelerationBuild the straight-line body position and knee drive used in the first steps of a sprint.
- Falling StartTeach the forward body lean that lets you accelerate without wasting a step.
- Two-Point StartSharpen the standing sprint start used off the mark by backs and outside runners.
- Three-Point StartDevelop the low, powerful start position that suits forwards driving off the mark.
- Half-Kneeling StartTrain the shin and chest angles that stop you standing upright on the first step.
- Push-Up StartTrain getting up and accelerating from the ground, like reloading after a tackle or a clear-out.