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If you’re training acceleration, you need to consider the time to force applications, direction of forces, muscle groups, etc. The goal in acceleration? Produce maximum horizontal velocity, as this is what propels us in the direction we are going.
Let your younger athletes see and HEAR @reyniermena.rmb during acceleration, it’s incredible to watch. Part of what makes the start/acceleration more challenging is that the athlete must overcome inertia.
During these first few steps, ground contact times are longer (roughly .17 vs. .08 in max velocity), which gives the athlete more time impart force. This is why strength is correlated with acceleration.
While horizontal velocity is important, the legs must also generate enough vertical force to support one’s bodyweight and move one’s center of gravity up into a running position.
A stronger athlete who produce large horizontal force and direct it just below the COG, will be able to stay lower during the start. A weaker athlete with smaller horizontal force will shift to vertical and pop up.
As stated, accel is violent and the ground will be your friend. You need to impose your will during this time. One way to immediately improve your athlete’s ability to do this is to 1.) have them race someone or 2.) time them. Competition drives intent, and intent is critical.
You can also use sleds/resisted/hill sprints here to teach positions, overload the movement, and drive intent.