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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
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
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
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
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
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
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
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
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
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 <a target="_blank" href="https://twitter.com/keithjferrara/status/1896220500847894865" color="blue">x.com/keithjferrara/…</a>
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