Falling Start
Quick Information
Category
Speed & Acceleration
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Gluteus Maximus, Hamstrings, Quadriceps
Secondary muscle groups
Calves, Core
Movement pattern
Acceleration Start
Training goal
Acceleration, Technique
Sport
General Athletic Development, Football, Soccer, Sprinting
Overview
Purpose. Teach projection and the first two steps without the complexity of a formal block start.
How it fits the system. A beginner-level acceleration start entry in the Speed & Acceleration section, programmed to develop acceleration, technique. Related work in the library: Push-Up Start and Hill Sprint.
Primary muscles
Gluteus Maximus, Hamstrings, Quadriceps
Secondary muscles
Calves, Core
Movement pattern
Acceleration Start
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
1. Stand tall with the feet together and the body stacked from the ankles to the head.2. Stay stiff through the trunk and let the whole body fall forwards from the ankles.3. When you can no longer hold the lean, drive the first step down and back into the ground.4. Accelerate for 10 to 20 metres, keeping a positive shin angle and a long body line.5. Decelerate gradually and walk back to reset.
Coaching Cues
Fall until you have to run; do not step until gravity makes you; first step lands under the hip, not in front.
Common Mistakes
Stepping too early, which produces an upright first stride; breaking at the waist; over-striding on step one.
Progressions & Regressions
Progressions
falling start into a 10 m sprint, then a 20 m sprint, then a reactive start on a visual or auditory cue.
Regressions
partner-supported lean and release.
When to Use It
When to use
whenever teaching acceleration technique from scratch.
When not to use
for track athletes rehearsing block clearance specifically.
Programming
4 to 8 repetitions of 10 to 20 m with 60 to 120 seconds of rest.
Popular
Popular Articles
