Hello Friends,
If you are serious about improving for your sport, you need to spend time developing acceleration.
Far too many athletes have become obsessed with training top speed and figuring out how fast they can run at long distances.
While MPH is the sexy number everyone focuses on, acceleration and change of direction ability are the 2 key factors for improving athleticism and succeeding in your sport.
I wanted to provide you with a 7-step outline you can follow to improve acceleration immediately.
If you don't want to read on any further, here is the outline:
1) General Prep
2) Medicine Ball Throws
3) Horizontal Jumps
4) Start Variations
5) Resisted Sprints
6) Timed Sprints
7) Olympic Lifts
Let's do a quick look at each one of those:
1) GENERAL PREP
Drills we use to warm the body up before we get into our more intense drills.
We use this as an opportunity to develop in different planes of motion.
We utilize drills that accomplish the following movements:
a) Forward - Linear
b) Lateral
c) Backwards - Linear
2) MEDICINE BALL THROWS
Great tool to activate motor units involved in sprinting on both the front and backside.
If you are a younger athlete, MB throws are great for development.
If you are a more experienced athlete, they are great to recruit motor units that will be involved in sprinting
3) HORIZONTAL JUMPS
These have a powerful impact on developing force & power horizontally.
One of the best secondary tools to develop acceleration.
Start with single response jumps and build to multiple response.
4) UNRESISTED STARTS
If you want to get good at accelerating, you need to learn how to project the body forward.
The better you can put force into the ground, the better you will be at projecting your body forward in acceleration.
5) RESISTED SPRINTS
The #1 tool for improving acceleration.
Heavily resisted sprints to build force.
Moderately resisted sprint to build power.
Lightly resisted sprints to build back-end acceleration.
6) TIMED SPRINTS
Timing is crucial in any athletic development program.
Not only does it allow you to track progress, but it will show strengths and weaknesses to build a more effective program.
7) OLYMPIC LIFTS
The best tool in the weight room to aid in acceleration development.
Does it take time to learn??
Of course
But the return on investment will be massive, especially for force & power development
If you want to dominate your sport, make acceleration workouts a focus of your training.
P.S.
I am still looking to take on athletes for my remote training program in the new year.
If you are an athlete looking to improve your speed with 2-3 workouts per week, using proven methods that I have used with 1000s of athletes to get results, then respond to this email with "SPEED" and we can get started ASAP.
All programs are GUARANTEED to get results, otherwise I will work with you for free until you do.
God bless you all
Keith J Ferrara
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