Today I want to break down the two acceleration drills I believe every athlete needs to dominate those first 5–10 yards.
Acceleration is all about your get off, those first three to four steps. This is where games are won. Whether you’re exploding off the line in football, beating a defender in basketball, or sprinting to first in baseball. Mastering acceleration sets the tone!
Why Acceleration is Different From Top Speed
At top speed, the foot is only on the ground for a split second, it’s all about frequency and turnover. But in acceleration, your foot spends more time on the ground. That means you need to attack the ground with force, driving through full extension.
Too many athletes are twitchy and move fast but don’t actually go anywhere. Think of it like a punch: acceleration shouldn’t be a quick jab, it should be a powerful follow through. When my athletes focus on the push rather than just quick steps, their 10-yard times drop every single time.
Drill #1: Half-Kneeling Start
The half-kneeling start is my go-to foundational acceleration drill.
- Start in a half-kneeling position (one knee down, one knee up).
- From this deeper hip, knee, and ankle bend, focus on pushing through full extension of that front leg.
- Drive the body forward horizontally like you’re being shot out of a cannon.
Most athletes want to pop straight up. The goal here is different: build force and power from the ground up. Rotate legs so you’re training both sides evenly.
This drill teaches athletes to stay patient, generate more force, and reinforce proper shin angles for explosive acceleration.
Drill #2: Alternating Bounds for Distance
The second drill is the alternating bound for distance but specifically trained for horizontal force.
- Focus on maximizing hang time and distance, not just quick steps.
- Rib cage stacked over pelvis, chin tucked, eyes down.
- Drive the knee forward, extend fully through the hip, and cover as much ground as possible.
I tell my athletes: If we’ve got 35 yards of turf, get there in fewer than 10 strides. That forces them to push, open up their hips, and lengthen each stride.
This directly reinforces the concept of pushing away from the ground instead of just tapping it.
Progressions and Variations
Once athletes master these drills, we progress them with added challenges:
- Resisted sled pushes for controlled, powerful extension.
- Band-resisted single-leg bounds.
- Horizontal bounds with sled or run rocket.
- Continuous bounds for endurance under force.
Every variation reinforces the same principle: shin angle attacking back down and producing maximum force into the ground.
The Takeaway
The best athletes in team sports aren’t just “twitchy.” They know how to push with power in those first few steps. That’s why I hammer these two drills half-kneeling starts and alternating bounds for distance, with youth and pro athletes alike.
Dial in these two, and you’ll stop going “fast nowhere” and start accelerating past the competition.
Want to level up your training? Check out my full acceleration and speed programs inside Overtime Athletes.
