How Can You Improve Acceleration?

What’s good people!

Welcome to today’s Speed Brief, where we dive into the essentials of athletic performance, helping you run faster, train smarter, and stay injury-free.

Acceleration is one of the most critical aspects of sprinting performance. Whether you're an athlete or coach, you’ve probably wondered: what’s the most effective way to improve this explosive phase? The answer lies in applying acceleration science directly to your training.

It’s not just about producing more force—it’s about applying it effectively. During the acceleration phase of a sprint, horizontal force application is what truly drives forward momentum. Training methods like resisted sled sprints are particularly effective because they target the angles and movement patterns required to optimize force application. For best results, sled loads should be kept light to moderate—around 20–30% of your body weight. This load allows you to train force application at the correct angles without slowing down the movement too much. Heavier loads, while useful for general strength development, may compromise your sprint technique, reducing the carryover to unresisted performance.

Acceleration also depends heavily on lower-body strength. Stronger athletes tend to sprint faster over short distances because they can generate more force and apply it quickly and effectively. To build this foundation of strength, focus on compound movements like back squats, trap bar deadlifts, and Bulgarian split squats. These exercises strengthen the key muscle groups responsible for explosive starts, including the glutes, hamstrings, and quads. Building maximal strength not only improves your ability to apply force but also lays the groundwork for converting that strength into power during the initial strides of a sprint.

Strength lays the foundation for acceleration, but translating it into explosive power requires plyometric training. Plyometric exercises, such as bounding, broad jumps, and depth jumps, enhance the stretch-shortening cycle, training your muscles to generate explosive power efficiently. Research has consistently shown that combining plyometric training with traditional strength work yields superior results compared to either approach alone. Pairing heavy lifts like squats or deadlifts with explosive plyometric movements trains your muscles to activate quickly under load. To maximize benefits, prioritize high-quality, low-volume plyometric sessions two to three times per week. Focus on explosive execution and proper technique to ensure your gains translate to sprint performance.

Even the strongest, most explosive athletes can be held back by poor technique. The mechanics of acceleration are critical, particularly in the first few strides of a sprint. Elite sprinters demonstrate a forward lean, low shin angles, and aggressive knee drive during this phase. These mechanics allow athletes to direct force efficiently in the horizontal plane while maintaining balance and control.

To reinforce proper technique, incorporating drills like wall sprints and sled pushes into your training can make a significant difference. These exercises help athletes replicate and refine the movement patterns needed for optimal acceleration. Coaching cues like “drive your knees forward” or “push through the ground” can help athletes stay low and aggressive during the first strides, a key difference-maker in short sprints.

The Bottom Line

Improving acceleration requires a combination of strength, explosive power, and technical efficiency. Here are the main takeaways:

• Build maximal strength with lower-body lifts like squats and deadlifts.

• Incorporate plyometric training to enhance power and neuromuscular efficiency.

• Use resisted sprints to develop horizontal force application.

• Refine sprinting technique with drills that emphasize knee drive and shin angle.

By integrating these strategies, you can develop explosive acceleration that translates to faster sprint times and better on-track performance.

That’s it for today’s Speed Brief! If you enjoyed this deep dive, make sure to share it with your team or fellow coaches. Got questions or want to see a specific topic covered? Hit reply—I’d love to hear from you!

Have a great weekend.

Liam

TSP

www.thespeedproject.com