ACCELERATION WORKOUT #3

The final acceleration workout option that hasn't been covered in terms of distance is the Transitional Acceleration phase.  For many, this is the point where acceleration begins to decline or level off, and speed maintenance becomes a priority.  

For others, this is when you tap into that final burst of speed you have left before you transition into speed maintenance.  Either way, the sprinting features at this point will be the same.  Tall upright posture, feet under your mass, smooth natural motion, and more. 

Transitional Drills 

Fortunately for you, there are 3-4 fantastic drills you should be doing to develop greater transitional speed both out of the initial phase of a sprint and as you enter top speed status.  First, is going to be "Wickets." 

Wickets involve a series of mini-hurdles set 5-7.5 feet apart with a 4-6 step explosive run-in. The drill autoregulates form and cures front and backside mechanics.

Curved Sprinting

Next up is the newest transitional drill available on the training market today, called Curvilinear Sprinting.  Popularized by Coach Lester Spellman, the drill does a fantastic job of promoting greater acceleration in different ways.  First, because you are going to be running along a lined-out curve, the exercise creates a natural lean position, which we all know is temporarily key to getting faster off the start.  Next, the drill allows for subtle transfers or shifts onto the edges of the feet, up through the outer and inner hips, and the obliques.  By activating this system, you can potentially increase the use of your power muscles in the glutes and hamstrings, leading to faster running.

Don't Forgot The Sled

The Sled and its variations of different shapes and sizes still reign supreme in terms of speed application.  When it comes to transitional work, the standard low-load sled sprint will be king.  Too much weight will yield lean, which you don't want, and just enough weight can generate a taller posture, and natural and healthy "hip hyperextension." 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