Three-Point Start
Quick Information
Category
Speed & Acceleration
Difficulty
Intermediate
Equipment
Cones
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Calves, Trunk, Deltoids
Movement pattern
Acceleration Start
Training goal
Acceleration
Sport
General Athletic Development, Football, Soccer, Rugby, Sprinting
Overview
Purpose. Develop powerful first steps and a good acceleration angle.
How it fits the system. An intermediate-level acceleration start entry in the Speed & Acceleration section, programmed to develop acceleration. Related work in the library: Push-Up Start and Hill Sprint.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Calves, Trunk, Deltoids
Movement pattern
Acceleration Start
Equipment
Cones
Difficulty
Intermediate
How to Perform
- Set the feet staggered with the front foot about a foot behind the line.
- Place the opposite hand on the ground so the shoulders are over it.
- Set the hips slightly above the shoulders and the back flat.
- Shift the weight forward and hold the position still.
- Drive out by pushing the front foot into the ground and swinging the opposite arm.
- Accelerate with progressively rising posture for 10 to 20 metres.
Coaching Cues
- Push out, do not stand up first.
- Keep the first few steps low and long.
- Drive the arms hard from the shoulder.
Common Mistakes
- Popping upright on the first step.
- Over-striding out of the start.
- Setting the hips too low to push effectively.
Progressions & Regressions
Progressions
Add resistance, or move to blocks and reactive starts.
Regressions
Start from a standing staggered stance.
When to Use It
When to use
For acceleration development in field and track athletes.
When not to use
With hamstring or calf soreness.
Programming
6 to 8 starts of 10 to 20 metres with full rest.
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