[hlnx1]

Acceleration differs from top-speed sprinting. The body leans forward, contacts are longer, and the force is directed more horizontally.

• Early acceleration relies on pushing back and down into the ground with a forward body lean
• Short sprints of 5-20 m with full recovery are the core of acceleration training
• Sled pushes and pulls, hill sprints and resisted starts can add horizontal force demand
• Different start positions (standing, kneeling, falling starts) add variety and reaction elements

Related: first three steps in tennis acceleration and the 10m sprint test.

What start positions do you use in acceleration training?

[hlnx1]

A short acceleration session: 6-8 x 10-15 m from varied starts, 90 seconds to 2 minutes between reps. Then 3-4 x 20 m with a light sled. Total sprint distance stays low, around 150-200 m, which keeps quality high.

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