Acceleration drill
Three-Point Start
Develop the low, powerful start position that suits forwards driving off the mark.
- Time
- 18 minutes
- Players
- 1 to 2 players
- Intensity
- High
- Equipment
- Cones
- Space
- 20m straight line
- Positions
- All positions
Setup
Two cones 20m apart on flat grass.
How to run it
- Set up in a staggered stance behind the first cone, then drop your leading hand to the ground directly under your shoulder - not reached out in front - with your hips slightly higher than your shoulders.
- Keep your other arm cocked back and ready.
- On your own 'go', rip the ground hand away and throw the opposite arm through as your first step drives out.
- Stay leaning forward and rise gradually to upright across the 20m rather than popping up straight away.
- Do 3 reps with up to 5 minutes rest between each, for 2 sets.
Coaching cues
- Hand under the shoulder, not out in front
- Rip the hand off the ground
- Rise up gradually, don't pop up
Common mistakes
- Reaching the ground hand too far forward, which dumps your weight and forces you upright
- Standing tall within the first two steps
Related drills
- 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.
- 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.