Championship Productions Blog

Archives by Tag 'Acceleration'

Accelerate Faster in Sprints and Relays!

By Kevin Fitzpatrick - Last updated: Tuesday, September 1, 2015

Texas State University head coach, Dana Boone, helps athletes improve their acceleration by perfecting their body position when running. By leaning forward and pushing down into the track, runners will be able to use their legs to spring forward quicker on the track.

Acceleration Technique Drills

Drill Summary: The first drill in this acceleration series is the “Wall Push.” To execute the Wall Push, the runner leans against a wall and lines up their body from their head to their heels. To begin, they lift their left leg up, then push back down into the ground under their hip. Remember to keep the knees flexed and toes pointed up.

The second drill is the “Wall Walk Up,” which works on transitioning from acceleration into a full sprint. The motion is the same as the Wall Push, except the athlete takes gradual steps forward until their body is perpendicular with the ground.

The third and final drill is “Wall Switches.” In it, the coach calls out a leg to lift up first, and the athlete alternates lifting legs from there on out every time the coach says “switch.”

Keys to the Drill:

1) Knees should be flexed.
2) Runner should be on their toes.
3) Push back into the ground.
4) Maintain a good stance.

This video came from Championship Productions’ video “Becoming a Champion: Sprints & Relays for Girls’ Track & Field.” View other world class Track & Field videos!

Increase Hurdler Acceleration Out of the Blocks!

By Kevin Fitzpatrick - Last updated: Sunday, February 1, 2015

Teach your hurdlers how to explode out of the blocks with this drill progression from Colorado State University assistant coach Karim Abdel Wahab. Coach Wahab wants runners to come out of the blocks with their body on one line through the knees, hips, shoulders and ears.

Acceleration Progression for Hurdlers

Drill Summary: Runners begin the progression with the lean and catch, where they practice keeping their body in line to get the feel for the proper position out of the blocks. Next, runners get on their knees and practice their arm separation, focusing on getting big separation between both elbows. Finally, both techniques are combined in the post up movement simulation.

This video came from Championship Productions’ video “Curriculum Guide for the Hurdles.” View other world class Track & Field videos!

Develop Power for Greater Acceleration in the Sprints!

By nate.landas - Last updated: Tuesday, April 1, 2014

Maurice Wilson was the Jamaican National Team Head Coach at the 2012 Olympic Games, and now he shows you a great drill for working on explosive power during the acceleration phase of the sprints. Athletes will perform an under-hand squat toss with a medicine ball. This will focus on triple extension of the hips, knees, and ankles which is key in explosive power.

Medicine Ball Bucket Toss Drill

Two athletes preform this drill. Both times the film is shown in regular speed and slow-motion so that you can see the breakdown of the drill. Coach Wilson gives cues on what to look for with hip placement of the athletes. This is a great drill to isolate and teach explosive power for starting out of the blocks and the acceleration phase. This drill can be done all year and in any gym or track complex.

Gain more insight from, “Sprint Training the Jamaican Way.” Discover other great Sprints videos apart of our large Track & Field collection!


Drake University Continuing Education Gold Medal Guarantee Sign Up for our Newsletter Request a Catalog Testimonials Career Opportunities
SecurityWorry-Free Shopping
Championship Productions, Inc. Follow danbergan on Twitter