Hey Athletes,

Do you struggle sprint faster? 

Odds are that it is because of your acceleration.

Fear not, I’ve got some training methods you can use to become an explosive freak in your first 0-15 yards

So in this today I will give you:

• 3 core concepts to accel training
• the best exercise for acceleration

P.S Wanna work with me ot help you transform your speed?

Learn more here and join TSA to transform your speed

3 core concepts to increase your acceleration speed!

1. Physical Traits 

For you tot have good acceleration, you must be able to produce something called horizontal power

Basically produce force in angles that look like acceleration

Heres how you can improve this:

• Resisted Sprints (band, sled, hills, parachute, etc.)

• Full Range Of Motion Lifting (if it can be on one leg, its probably better for your speed)

• Horizontal Plyometrics (think of a broad jump or jumping far for distance)

2. Stimulus 

You can be physically powerful, but your CNS or your brain isn’t working for you to produce that force at fast speeds.

And your body needs to adapt to increase speed, which means you need to sprint often

Heres how to do it right:

• Sprint sessions should be between 80-150 yards in volume

• Keep your sprint distance per rep under 40yds

• Time every sprint and rest a ton

3. Technical 

There are 2 very simple ways to improve your technique for acceleration:

• Throw your shoulders forward and project your body forward

• Drive your knee down and back in the first 3 steps, then drive your knee DOWN every step afterwards

If you get those 2 down, your acceleration will look better then 90% of athletes

Part #2 The Best Exercise For Acceleration 

Hands down its sled sprints

There are 3 types of sled sprints

• 50% Vdec or 50-70% BW Sleds For Optimal Power Development

• 30% Vdec or 20-40% BW Sleds For Speed Strength & RFD

• 10% Vdec or 10-20% BW For RFD and Speed Improvement

This exercise is a staple for most good speed programs

And if you dont have a sled or weights, just find a good hill , a band someone can use on you, or a parachute to sprint with

and do around 4-8 reps for around 10-20 yards per resisted sprint

And if you train all 3 of these core concepts you will for sure have a better acceleration or quick first step

See you next time,

Justjumari

Work with me to increase your speed every month

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