Team sport athletes live in the first 3-5 steps of acceleration....
Keith Ferrara@keithjferrara
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Dec 28, 2025
~1 min read
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Team sport athletes live in the first 3-5 steps of acceleration.
Here’s 7 tools I use to train it ⬇️
🧵 Thread 🧵
Here’s 7 tools I use to train it ⬇️
🧵 Thread 🧵
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1. Bilateral Broad Jumps
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2. Unilateral Broad Jumps
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3. Heavily Resisted Accels - Force Emphasis (50% VDEC)
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4. Moderately Resisted Accels - Power Emphasis (30% VDEC)
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5. Unresisted Sprints
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6. Olympic Lifts
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7. Squats
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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.
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.
