Acceleration Training

Acceleration training develops the ability to apply force rapidly and efficiently from a stationary or near-stationary start. This phase emphasizes powerful horizontal force, correct body angles, and precise timing of force application.

Types of Acceleration Work

Resisted Acceleration (Hills, Sleds, Bands)

Resisted accelerations slow the athlete slightly, allowing greater emphasis on force production and correct pushing mechanics.

• Hill sprints (moderate incline, not steep)
• Sled pulls (light to moderate load)
• Band or partner resistance

Unresisted Acceleration (Flat Ground)

These runs emphasize maximal intent and clean mechanics over short distances.

• 20 m accelerations
• 30 m accelerations

Technical Cues

• Push the ground back, not up
• Low heel recovery behind the body
• Stiff ankle at ground contact
• Head and spine aligned with the torso
• Gradual rise — do not stand up early
• Aggressive but relaxed arm drive

Key Sensations

• Strong pressure through the forefoot
• Feeling of pushing yourself forward, not bouncing
• Heavy but rhythmic ground contacts
• Explosive intent without straining

Primary Muscles Involved

• Gluteus maximus (primary driver)
• Hamstrings (hip extension and force transfer)
• Quadriceps (knee extension during push)
• Calves and Achilles (ankle stiffness and force transmission)
• Core muscles (force stability and posture)

Distances and Volumes

• Resisted: 10–20 m
• Unresisted: 20–30 m
• Typical volume: 6–12 total accelerations

Rest Between Repetitions

Acceleration work is high-intensity and requires full recovery.

• Rest 2–4 minutes between reps
• Rest longer if power or technique drops
• Quality is always prioritized over quantity

Common Errors

• Standing upright too early
• Overstriding or reaching forward
• Excessive tension in shoulders and neck
• Insufficient rest between efforts

Acceleration training should leave the athlete feeling powerful and coordinated — not exhausted. When fatigue appears, the session should end.