Why your first 3 steps are costing you speed

Hello Friends,

Most athletes never fix their start when they learn how to sprint.

They sprint. They lift. They condition.

But they still look slow off the line.

Here’s why:

They’ve never learned how to accelerate properly.

Here's what I teach:

To dominate early acceleration, you need to focus on 3 things:

▫️ Push & project the hips forward — not up

▫️ Full extension of the rear leg — like you’re pushing off the line

▫️ Punch down & back into the ground — every step must put force into the ground.

Forget fancy drills. Get these cues right, and you instantly become more explosive.

Here's what I use to train this:

These are 3 drills I use weekly with athletes in-season and off:

1. Heavily Resisted Sprints – Develops force & power in the first step
2. 3–10 Step Accelerations – Develops the skill of acceleration
3. Half Kneeling Starts – Builds intent on the first step

You don’t need more volume.

You need better mechanics at from the start.

Want the exact speed system I use with my athletes?

My Acceleration Workshop includes the essentials you need to build better short speed.

If you’re serious about getting faster, the training has to match the goal.

➡️ [Link to Acceleration Workshop]

➡️ Want full customization? [Apply for 1-on-1 coaching]

God Bless You All

Keith Jonathan Ferrara