Speed Workout To Improve Acceleration
A thread of drills & exercises I use with 1000s of athletes to improve both their short & long speed
Let’s dive in ⬇️
Philosophy
You must dedicate time to training speed if you are an athlete
Minimum 2x/week
Ideally 3x/week
In those sessions you MUST include:
1) Plyos
2) Resisted Sprints
3) Unresisted Sprints
200-300m of daily volume seems to be the sweet spot to improve all qualities
You must dedicate time to training speed if you are an athlete
Minimum 2x/week
Ideally 3x/week
In those sessions you MUST include:
1) Plyos
2) Resisted Sprints
3) Unresisted Sprints
200-300m of daily volume seems to be the sweet spot to improve all qualities
1) Spring Ankle
You need to be strong throughout the entire system if you want to be good at acceleration
Including the feet
Weak feet will collapse & lower your speed
Love the spring ankle drills as an accessory to our main sprint work to strengthen the feet
You need to be strong throughout the entire system if you want to be good at acceleration
Including the feet
Weak feet will collapse & lower your speed
Love the spring ankle drills as an accessory to our main sprint work to strengthen the feet
VIDEO
2) Projection Drills
If you want to be good at acceleration, you must be able to project your body forward
I got this from @EatSleepTrain_ & it is a staple with our athletes
Pair this with some isometric holds & you have a great priming series prior to sprints
If you want to be good at acceleration, you must be able to project your body forward
I got this from @EatSleepTrain_ & it is a staple with our athletes
Pair this with some isometric holds & you have a great priming series prior to sprints
VIDEO
3) A Series
I love the A series for athletes of all ages
Will it do much by itself for speed development?
No
But it acts as a great way to work key positions needed for improving speed
- March
- Skip
- Run
- Single A
Staples for us on speed days
I love the A series for athletes of all ages
Will it do much by itself for speed development?
No
But it acts as a great way to work key positions needed for improving speed
- March
- Skip
- Run
- Single A
Staples for us on speed days
VIDEO
4) Heavily Resisted Sprints
I like to load athletes heavy to improve force/projection in acceleration
Over 50% VDEC (velocity decrement)
I believe the heavy resistance forces the athletes to but force into the ground helping improve the first 10m of the sprint
I like to load athletes heavy to improve force/projection in acceleration
Over 50% VDEC (velocity decrement)
I believe the heavy resistance forces the athletes to but force into the ground helping improve the first 10m of the sprint
VIDEO
5) Lightly Resisted Sprints
I like to add in lightly resisted sprints to build the back end of acceleration
Less than 10% VDEC
The higher we can produce power with lighter loads, the faster we will be
I like to add in lightly resisted sprints to build the back end of acceleration
Less than 10% VDEC
The higher we can produce power with lighter loads, the faster we will be
VIDEO
6) Unresisted Sprints
We use unresisted start variations to work the skill of acceleration for the first 10m
We will then use unresisted sprints around 30m to develop all aspects of speed (force, power velocity)
We time a lot of our unresisted sprints
30m being my favorite
We use unresisted start variations to work the skill of acceleration for the first 10m
We will then use unresisted sprints around 30m to develop all aspects of speed (force, power velocity)
We time a lot of our unresisted sprints
30m being my favorite
VIDEO
7) Broad Jumps
You can place these either before or after your sprints
Jumps act as a great secondary tool to develop speed
I love using horizontal sprints on our acceleration days
- Broad Jumps
- Double Broad Jumps
- Triple Broad Jumps
You can place these either before or after your sprints
Jumps act as a great secondary tool to develop speed
I love using horizontal sprints on our acceleration days
- Broad Jumps
- Double Broad Jumps
- Triple Broad Jumps
VIDEO
TL;DR
7 Ways To Improve Acceleration
1) Spring Ankle
2) Projection Drills
3) A Series
4) Heavily Resisted Sprints (50% VDEC)
5) Lightly Resisted Sprints (<10% VDEC)
6) Unresisted Sprints (Timed)
7) Broad Jump
Frequency: 2-3x/week
Volume: 200-300m
7 Ways To Improve Acceleration
1) Spring Ankle
2) Projection Drills
3) A Series
4) Heavily Resisted Sprints (50% VDEC)
5) Lightly Resisted Sprints (<10% VDEC)
6) Unresisted Sprints (Timed)
7) Broad Jump
Frequency: 2-3x/week
Volume: 200-300m
That’s it
Speed development is simple when done correctly
If you enjoyed this thread can you:
1) RT the tweet below to share with others on training speed
2) Follow me @keithjferrara to learn more about becoming a better athlete
Speed development is simple when done correctly
If you enjoyed this thread can you:
1) RT the tweet below to share with others on training speed
2) Follow me @keithjferrara to learn more about becoming a better athlete
View Tweet
If you are an athlete looking to improve your speed
I offer a remote training program that will help you improve both your acceleration & max velocity
Using PROVEN methods I have used with 1000s of athletes
If you are interested DM me SPEED to get started ASAP
I offer a remote training program that will help you improve both your acceleration & max velocity
Using PROVEN methods I have used with 1000s of athletes
If you are interested DM me SPEED to get started ASAP
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