Today I’m walking you through a full breakdown of an acceleration focused workout we ran with our pro football athletes. This isn’t just another sprint session. We’re talking contrast training, reactive components, and raw competition.
Let’s dive into how we stack this thing.
1. Dynamic Warm-Up: Prep the System
Before we even think about hitting max effort, we get the body primed. That means movement-specific mobility, firing up the posterior chain, and turning the nervous system on. You can’t sprint like a savage if you’re warming up like a snail.
2. Linear Plyometrics: Build Elastic Power
Next, we hit plyos with a linear focus because acceleration starts with the ability to apply force in the right direction. A-skips for power, straight leg bounds, alternating bounds for distance, and single leg hops if they’re ready for it.
Key coaching points:
- Separate the thighs
- Strike and claw
- Punch the knee and attack back down
It’s not just about jumping; it’s about creating separation and learning how to load and explode.
3. Contrast Training: Transfer Power to Sprint Mechanics
Now we hit the meat and potatoes of the session.
We paired:
- ASEL bounds with a sled push (unweighted)
- Followed immediately by a two-point sprint start
That contrast between resisted and unresisted helps athletes feel the difference and attack those first five yards with aggression. We’re training that “get off the line” explosiveness that separates good athletes from game changers.
Each athlete goes:
- 10-yard sled push (ASEL-style)
- Flip it and hit a 2-point start sprint
- 4 rounds total, full intent on every rep
High effort. Low margin for error. Let’s go.
4. Reactive Acceleration: Ball Drop Competition
Once they’ve moved some serious weight, we crank up the neurological demand.
Ball drops at five yards force a quick decision: react, explode, and beat the bounce. We’re talking elite reaction training because speed in the game isn’t just about how fast you are, it’s how fast you process and move.
Coaching cue: catch it before it bounces twice. Or you’re beat.
Final Thoughts
That’s a full breakdown of our acceleration session with our pro football crew. Every piece from the warmup to the reactive finisher builds toward one goal: elite first step explosiveness.
If you’re looking to level up your own speed or you’re a coach wanting to program speed the right way, check the links below. We’ve got full athlete tested speed programs and coaching certifications that walk you through everything we do.
Until next time; train hard and train smart.
