The 11 Best Sprint Acceleration Drills
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Whether you're a beginner or an experienced sprinter mastering your acceleration can put you ahead of anyone else.
In this guide, we'll explore some of the best sprint acceleration drills that target various aspects of your sprint mechanics.
Sled Pull
The sled pull is a good drill for improving your sprint acceleration by developing horizontal force application.
Horizontal force application is crucial for a powerful fast start.
To perform this drill, attach a sled with a weight to harness around your waist, or you get a harness that wraps over your shoulders.
What weight should you use?
The optimal weight is the max you can use that doesn’t disrupt your acceleration mechanics.
So this can vary from person to person.
Research shows around 10-15% of your body mass will be good to improve your acceleration. (1)
70kg sprinter = 7-10.5kg.
Begin with a stance similar to your sprint start position.
On your mark, explosively accelerate forward, driving through the balls of your feet and extending your hips powerfully forward to pull the sled behind you.
Focus on projecting forward, rising naturally with each step, swing your arms and creating piston like leg actions.
This was the best sprint acceleration drill for be, my angles changed and my acceleration mechanics got a lot better.
Hill Accelerations
This is an invaluable tool for developing sprint-specific strength and power that’s not achieved on flat surfaces.
The incline of a hill increases the demands on your starting strength, power output, and force production.
It enhances your postural awareness, which is critical for efficient sprinting.
When you sprint uphill, it's challenging to overstride.
This helps balance your stride length and frequency.
Also its great because you don’t need any equipment.
Find a hill and sprint!
Wall Drill
Wall drills are fundamental for refining your body positioning and movements when accelerating.
To do this drill:
Face a wall and place your hands against it about shoulder-width apart
Lean forward until your body forms a 45-degree angle with the ground
Drive one knee up at a time, mimicking the high-knee action in sprinting, while maintaining a rigid body line from your head to your supporting foot
Partner Assisted March
This drill helps you understand the importance of maintaining a strong, upright posture from the starting stance.
Your partner provides slight resistance by holding you back slightly from a belt or harness around your waist.
You then march forward with high knees, focusing on projecting your hips up and forward.
If you tend to 'break' or lose form at the start of the sprint this will be great for you.
This drill reinforces the correct body angles and the sensation of driving forward against resistance.
Med Ball Starts
Medicine ball starts are excellent for emphasizing forceful projection from a standing start.
Holding a medicine ball of appropriate weight (5-6kg males, 3-4kg for females).
Get into a two point start.
Explosively throw the ball forward and sprint after it.
This drill helps develop rapid force application needed at the start of a sprint and is particularly useful if you tend to rush your acceleration.
The added weight of the medicine ball ensures you engage your core and upper body, integrating full-body coordination in the sprint start.
Two Point Starts
For beginners, the two-point start is an effective way to learn the basics of sprint starts without the complexity of block starts.
For this drill:
Stand with your dominant leg forward, and the other slightly back maintaining a relaxed, naturally curved spine
Look down at your feet keeping your neck relaxed, and let your arms hang by your sides
From this position, smoothly accelerate, gradually increasing your speed
This drill teaches the fundamental mechanics of the sprint start and is easily adaptable to more advanced starting techniques as your skills improve.
Three Point Starts
Three Point Starts are crucial for learning the dynamics of running while in a stationary position.
This technique is a step up from the simpler two-point start and can be used as a simpler alternative to block starts for beginners.
In a three-point start, you position yourself with two feet on the track and one hand down, forming a tripod.
This setup helps you focus on explosive power and initial movement.
Four Point Starts
Once you've become comfortable with the Three Point Start, it's time to advance to the Four Point Start.
This technique involves both hands and both feet touching the ground.
This resembles the starting position used in block starts but without the actual blocks.
It's an excellent way to practice balance and explosive power off the mark without the complexity of using starting blocks.
Block Starts
The Block Start is where things get serious in sprinting.
Once you have mastered the three and four-point starts, moving to the blocks is your next challenge…
And something you’ll do closer to when you compete in the season.
This technique allows for the most explosive start possible.
The blocks provide the resistance you can push against to propel yourself forward rapidly.
Mastery of block starts is essential for competitive sprinters as this impacts your performance in races.
Drop-In Start
The Drop-In Start introduces a dynamic element to starting techniques.
Instead of beginning from a stationary position, you start walking, skipping, or dropping into the sprint.
This method is less taxing on your starting strength and conserves energy.
This makes it ideal for training sessions focused on speed endurance and acceleration.
Skip In Start
The Skip In Start focuses on maximizing force application and projection.
Starting a bit behind the line you begin walking
Then as you get closer to the line you do a skip
And then away you go into your acceleration
Conclusion
Incorporating these varied starting drills into your training routine can significantly enhance your sprinting acceleration.
Whether you're a beginner or an experienced sprinter, these drills are designed to boost your performance by refining your starting technique and explosive power.
If you want help with your sprint acceleration, and have access to a coach going through these drills and way more…
See how an Unstoppabl Sprint Coach can help you here.
Frequently Asked Questions
How do you train for acceleration sprints?
To train for acceleration sprints, focus on drills that enhance your explosive power and starting technique.
Practices like Three Point Starts, Four Point Starts, and Block Starts are essential.
Additionally, incorporate strength training and plyometrics into your routine to build muscle power.
What drills improve acceleration and speed?
Drills that improve acceleration and speed include Block Starts, Drop In Starts, and Skip In Starts.
These drills help develop explosive power and efficient force application, essential for increasing speed.
Regular practice of these techniques, combined with strength and conditioning exercises, will enhance your acceleration and overall sprinting speed.
How to improve 100m time by 1 second?
Improving your 100m sprint time by 1 second requires a combination of technical refinement, strength training, and sprint-specific drills.
Focus on perfecting your start with Block Starts and enhancing your acceleration phase with Drop In and Skip In Starts.
Consistent practice and a focus on explosive power will help shave seconds off your time.
How can I train to sprint faster?
To train to sprint faster, concentrate on both your technique and physical conditioning.
Utilize sprint drills like Four Point Starts and Block Starts to improve your starting power.
Incorporate strength training, especially exercises that target your legs and core, to increase your muscle power.
Regularly practicing these elements in a structured training program will lead to noticeable improvements in your sprinting speed.
