Acceleration drill
Two-Point Start
Sharpen the standing sprint start used off the mark by backs and outside runners.
- 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 behind the first cone in a staggered stance with about 30cm between your feet, one foot forward.
- Crouch until your nose is roughly over your front knee, with your front shin and your chest leaning at the same angle.
- On your own 'go', drive out without stepping backwards first, holding that low shin angle for the first four to six steps before gradually rising to full height by 20m.
- Do 3 reps with up to 5 minutes rest between each - this only works if every rep is flat out.
- Repeat for 2 sets with up to 8 minutes between sets.
Coaching cues
- Nose over the knee
- Shin and chest at the same angle
- Push the ground away and behind you
Common mistakes
- Feet too close together, causing a wasted step backwards before you move
- Standing upright within the first two steps
Related drills
- 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.
- 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.