ACCELERATION WORKOUT #2

The next phase after the sprint start would be the initial acceleration phase.  This is where you really start to pick up some speed, or at least attempt to do so.  Before we get started, though, make sure that you are performing a proper speed-based dynamic warm-up. Once complete, a very effective stimulation (PAP) drill can really benefit you. See below.

The Sled Bound is a new age version of traditional bounds that intensifies and challenges bounding skill leading to greater strength, speed, and power.

The Sled Bound is a great preparation drill for standard sprints.  As you can see in the video, the angle of push and weight prompt greater leg drive, which is critical during acceleration.  There's also less elastic demand, which could only prevent injury, while you strengthen specific sprinting muscles. After you've performed some sled bounds, traditional bounds are definitely in order to further take advantage of the increased speed and power you just created in the previous exercise..

"The Reaching Horizontal Bound" is a classic plyometric exercise that provides great transfer to initiating acceleration for all types of athletes!

And once you've gone through your warmup and the two previous plyometrics, it's definitely time to work on your actual acceleration skill.  The 10-yard dash is a great way to do just that, as it bridges the gap between the start and lean position and getting upright.  Moreover, this exercise will serve as a practical test to gauge how well you are getting stronger and more explosive in the weight room.  Although there are several technical points to be had in this drill, the primary focus should be to decrease your natural number of strides in this type of sprint.  Meaning the smaller the number of proper strides, the faster you will be.  The concept of less strides at the start was first introduced by Joe DeFranco in the mainstream. I can tell you firsthand, after looking at the electronic timing data from thousands upon thousands of sprints, that less is more here. 

5,7,10s...

A very important factor related to speed training has to do with proper volume control.  In other words, you can't just go out and run 20 10s and expect to get faster right off the bat.  There has to be some level of strategy built into everything you do.  For example, in the first week you could run 5 reps, 7 reps the second and third weeks, followed by 10 reps the 4th.  This scheme is great because it's simple and applies the 20 percent rule of volume control.  It's something that Coach Mike Boyle instituted years ago; in that you never increase training volume by more than 20 percent each week.  Leading to less injury risk and greater potential for training improvement.  

         In closing, if you or anyone you know is looking for a comprehensive athletic training program, please visit the link below:

Athletic Performance Program | Online Training - Results By Science https://share.google/AwFRIFxCJCdP0oONO

Sean Graves put on 30 lbs. of raw muscle and became one of the fastest athletes on his lacrosse team using The RBS Athletic Training System.