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Keith Ferrara
@keithjferrara
Team sport athletes live in the first 3-5 steps of acceleration.

Here’s 7 tools I use to train it ⬇️

🧵 Thread 🧵
Keith Ferrara
@keithjferrara
1. Bilateral Broad Jumps
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Keith Ferrara
@keithjferrara
2. Unilateral Broad Jumps
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Keith Ferrara
@keithjferrara
3. Heavily Resisted Accels - Force Emphasis (50% VDEC)
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Keith Ferrara
@keithjferrara
4. Moderately Resisted Accels - Power Emphasis (30% VDEC)
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Keith Ferrara
@keithjferrara
5. Unresisted Sprints
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Keith Ferrara
@keithjferrara
6. Olympic Lifts
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Keith Ferrara
@keithjferrara
7. Squats
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Keith Ferrara
@keithjferrara
OVERVIEW

The best way to improve acceleration is a balanced approach of:

✅ Sprints (primary)
✅ Jumps (secondary)
✅ Lifts (tertiary)

Sprints are the best tool to improve speed.

Jumps & lifts help support high outputs while reducing the risk of injury.
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