Push-Up Start
Quick Information
Category
Speed & Acceleration
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Gastrocnemius, Deltoids, Rectus Abdominis
Movement pattern
Falling Start from a Prone Position
Training goal
Acceleration
Sport
Sprinting, Football, Soccer, Basketball, Rugby, Hockey, General Athletic Development
Overview
Purpose. Teach the extreme forward lean and long first steps of true acceleration.
How it fits the system. A beginner-level falling start from a prone position entry in the Speed & Acceleration section, programmed to develop acceleration. Related work in the library: Hill Sprint and Crossover Step.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Gastrocnemius, Deltoids, Rectus Abdominis
Movement pattern
Falling Start from a Prone Position
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
- Start at the top of a push-up position with the hands under the shoulders.
- On the cue, drive one foot forward and push the ground away.
- Keep the shins angled and the steps driving back, not reaching forward.
- Accelerate for 10–15 metres, then decelerate gradually.
Coaching Cues
- "Long first three steps."
- "Push back, not down."
- "Rise gradually — do not pop up."
Common Mistakes
- Standing up in the first two steps.
- Over-striding and braking.
Progressions & Regressions
Progressions
Progress to three-point and block starts, or add a reactive cue.
Regressions
Use a falling start from standing.
When to Use It
When to use
Speed warm-ups and acceleration teaching.
When not to use
Wrist or shoulder pain in the start position.
Programming
6–8 reps of 10–15 metres, 60–90 seconds rest.
Popular
Popular Articles
