Linear Acceleration Progression
Linear Acceleration Progression
Here’s a breakdown of the acceleration progression we teach at CFSC Level 2.
1). Sled March (Acceleration Patterning)
The sled march is a great way to begin teaching proper acceleration posture. We prefer the sled march over the wall drill because it demands the athlete move and stabilize against a load, developing core and hip extension strength. The athlete should maintain a straight line from their rear heel to their head and focus on getting maximal separation between their hips.
2). Lean, Fall, Run (Non-Competitive, Non-Reactive)
In Phase 1 we like to incorporate Lean, Fall, Run as a non-competitive, non-reactive drill so that the athlete can consciously focus their mechanics with no external stimuli. The focus of the drill is to teach the value of forward momentum for acceleration. Have the athlete stand tall with their feet together and lean forward until they begin falling. As they begin to fall they should drive their knee up aggressively, strike it down behind their center of mass and accelerate for 10-20 yards.
3). Ball Drop Sprint (Non-Competitive, Reactive)
The Ball Drop Sprint incorporates a reactive component so that the athlete has to start displaying acceleration mechanics unconsciously. The athlete should line up in a 2 point sprint start 5-7 yards away from the coach. Once they are ready the athlete should react to the ball dropping and try to catch it before it bounces twice. We want to coach the athlete to have an efficient first push, driving through the lead leg with with no drop step.
4). Partner Chase Sprint (Competitive, Reactive)
Once the athlete has been conditioned to acceleration work we add in a competitive drill to increase intensity. The athlete in the rear has to react to the athlete in the front popping up and try to catch them for 20-30 yards.
5). Sled Acceleration (Resisted)
The final piece we like to use for acceleration training is resisted acceleration sprints using a weight sled. Once the athlete understands sprinting posture this can be a great drill to develop sprinting specific power. Make sure the load is appropriate for the athlete so that they do not lose their form.