Why Use Jump Back Starts?
I love using jump back starts with athletes to develop their sprint form and power. This drill more specifically enhances acceleration, or the initial part of a sprint as you go from no movement – to all out speed. If you want to shave time off your 40 or 60, you need a more explosive first-step. Jump back starts put all your focus onto the starting form of your sprint.
Sharpened acceleration mechanics can help any team sport athlete. That means whether you’re a hooper trying to blow by a defender, a tennis player trying to return a slice, or a football player looking to explode off the line… Honing your acceleration mechanics can help you immensely.
Check this post out for the 11 BEST ACCELERATION DRILLS FOR ATHLETES.
How to Perform Jump Back Starts
Begin standing in front of a line on turf or wherever you’re training. To start, hop backwards to land completely behind the line as you simultaneously move your arms into position for running. As soon as your feet touch down to the floor, begin accelerating forward into your sprint. Focus on staying on the toes to make it quick and fast.
Watch how to perform jump back starts HERE.
Common Mistakes
It’s easy to land on just one foot so be sure you land on both feet at the same time. This is important so that you’re accustomed to producing power off both feet simultaneously.
Programming
I’ll often have athletes start out lower-body workouts or speed focused workouts with the jump back starts and a combination of other acceleration drills. Incorporate these into your next warm-up with 5 jump back starts. Check out these pointers to develop your top speed.
Finally towards the end of your speed workout, I encourage you to actually begin integrating different patterns that will suit your game. You repeatedly worked on the mechanics to build a pattern, so you can go out and bring those patterns to whatever sport you play.
WHETHER IT’S FAKING JUKES DOWN THE TURF, OR REACTING TO A WHISTLE THERE’S TONS OF WAYS TO BRING MORE ATHLETICISM INTO THE GYM…
If you’re interesting in learning how to integrate more speed workouts into your sports-specific training, I highly suggest you peek over at the Athletic Speed System.
This guide shares over a decade of athlete-proven workouts that’ll get you game ready in just 14 weeks, using the 3 pillars of speed development:
- Relative Force Production
- Acceleration Mechanics
- Maximum Velocity Mechanics
Run into your next season with confidence, a quicker first step, and more to prove.
