Acceleration drill
Push-Up Start
Train getting up and accelerating from the ground, like reloading after a tackle or a clear-out.
- Time
- 10 minutes
- Players
- 1 to 2 players
- Intensity
- Medium
- Equipment
- Cones
- Space
- 10m straight line
- Positions
- All positions
Setup
Two cones 10m apart on grass. Start in the top of a push-up position behind the first cone.
How to run it
- Set up in the top push-up position with your arms straight, body in one line and eyes down.
- On your own 'go', take your hands off the ground and fight the fall forward, getting your hips and chest out together rather than one before the other.
- Drive the first steps with a low shin angle and sprint through the second cone.
- Do 5 reps with 60-90 seconds rest - this is a deliberately awkward start position, so it caps out below a true full-effort sprint and does not need full recovery.
Coaching cues
- Hips and chest out together
- Be powerful, not quick
- Push, don't spin your feet
Common mistakes
- Spinning the feet fast without actually pushing the ground
- Hips coming up before the chest, which makes you stumble
Related drills
- Walk-In AccelerationBuild sprint volume with less strain by accelerating out of movement instead of from a dead stop.
- Hill SprintsOverload the drive phase and horizontal force production without any equipment.
- Partner Resisted MarchLoad the acceleration position so you learn to hold your angles under resistance.
- 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.