How do I improve my acceleration?
Acceleration is about applying large horizontal force in the first steps. Train it with sled pushes and heavy sled marches, wall drills, falling starts, short sprints from a forward-leaning position, and hip extension strength such as trap bar jumps and hip thrusts.
Why it differs from top speed
In the first few steps you are overcoming inertia, so ground contact times are long and force is directed backwards and downwards against a pronounced forward lean. At maximum velocity, contacts are extremely short and force is applied almost vertically. They are related but distinct qualities, and most team-sport athletes spend far more of a match accelerating than at top speed.
Drills that build it
- Sled push: Heavy loads, 10 to 20 metres, teaching a strong lean and powerful leg drive.
- Heavy sled march: Slow and deliberate, building the specific hip extension strength.
- Wall drills: Rehearsing the body angle and knee punch without the speed.
- Falling starts: Using a natural forward fall to find the correct lean.
- Resisted sprints: Moderate resistance so mechanics stay close to unresisted sprinting.
The strength underneath
Horizontal force production leans heavily on the hip extensors. Hip thrusts, trap bar jumps, split squats, and Romanian deadlifts all contribute. Single-leg work matters, because sprinting is a series of single-leg efforts.
Technique points that matter
Aim for a body angle of roughly 45 degrees in the first steps, rising gradually rather than popping upright immediately. Push the ground back rather than reaching forward with the foot. Drive the arms powerfully; they set the rhythm for the legs. Standing up too early is the most common fault and it costs several metres.
Session structure
Six to ten efforts of 10 to 20 metres, fully rested, at the start of a session. Quality above quantity every time.
Where to read more
The mechanics and programming are set out in Acceleration: Mechanics, Physiology, and Programming.
