Here’s one drill you can add into your lower body strength training or speed sessions to develop a faster first step.

Why focus on your first step?

Having a quick first step is one of the most important things you can accomplish as an athlete. It gives you every advantage on the field or court, allowing you to make every play and get back on defense in time. The best ways to work on your first step quickness is with agility and plyometric power. Your first step is the most important part of developing acceleration speed. 

faster first step

How to perform the half – kneeling start:

Begin in a half-kneeling position. Be sure to keep your knee even with your first toes as you lean forward into an athletic stance. Think about keeping your shoulders pushed forward over the front toes. Next move your arms into sprint position to help build momentum. Tuck the chin and on cue explode out of this position diving forward with your first step to launch into your sprint.

How to program this movement:

Start adding in this movement during your sprint and lower body workouts with 10 sets of 1 half-kneeling start. Take your time setting up for each one and go for maximum power and explosiveness on each rep. You can start to decelerate after about 5 yards each one.

Speed Development:

Want to be the fastest guy on the field or court?

This top speed training progression is just a small part of the process.

To become the fastest version of yourself you’ll need…

  • Plyometrics
  • Absolute Strength Training Modalities
  • Speed Mechanics Drill
  • Elastic Strength Training Protocols
  • Advanced Core Stability Training

And a bunch more.

Thousands of athletes are currently using the Athletic Speed System to receive all those tools, and sprint faster than ever before.

If you’re serious about your speed, you should probably be doing the same.

You can find more info on Athletic Speed System below:



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