Acceleration drill
Walk-In Acceleration
Build sprint volume with less strain by accelerating out of movement instead of from a dead stop.
- Time
- 20 minutes
- Players
- 1 to 2 players
- Intensity
- High
- Equipment
- Cones
- Space
- 25m straight line
- Positions
- All positions
Setup
Three cones on flat grass: one at 0m, one at 5m and one at 25m.
How to run it
- Walk from the first cone towards the second, building an easy rhythm.
- As you reach the 5m cone, let your shin and chest drop forward into a sprinting lean and accelerate straight out of the walk with no pause or stutter.
- Sprint hard to the 25m cone and run past it before easing off.
- Do 6 reps with 2-3 minutes rest.
- Because you are already moving, this is easier on your body than a standing start, which makes it the best way to build sprint volume without wrecking yourself.
Coaching cues
- Hit the ground running
- Let the shin and chest drop
- No stutter at the entry cone
Common mistakes
- Slowing down at the entry cone before accelerating
- Walking in too fast to get into a low enough position
Related drills
- 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.
- Three-Point StartDevelop the low, powerful start position that suits forwards driving off the mark.