Speed Training Drills for Explosive Acceleration

by | May 2, 2025 | Speed Training | 0 comments

Speed Training Drills for Explosive Acceleration

Explosive acceleration can change the game—literally. Whether you’re chasing down a ball, launching off the line, or breaking away from a defender, the ability to accelerate fast gives you a major edge.

This article covers essential speed training drills designed specifically to improve your explosive acceleration.

Why Acceleration Matters in Speed Training

Acceleration is how quickly you can go from standing still (or slow) to full speed. It’s what separates a fast athlete from a quick one.

Explosive acceleration helps:

  • Win races to the ball

  • Close gaps on defense

  • Improve first-step quickness

  • Enhance overall athletic performance

And it can be trained with the right drills and technique.

Key Elements of Acceleration

Before jumping into drills, understand what makes acceleration explosive:

  • Forward body lean: Helps drive momentum

  • Powerful arm action: Adds rhythm and force

  • Strong ground contact: Pushes you forward fast

  • Short, fast strides at first: Build speed efficiently

Drills should reinforce all these elements in motion.

Speed Training Drill #1: Wall Drives

Wall drives teach proper sprint position and mechanics for acceleration.

How to Do It:

  • Stand with hands flat on a wall, body at 45° angle

  • Drive one knee up while keeping the other leg straight

  • Switch legs rapidly while keeping core tight

Sets/Reps: 3 x 15 seconds
Benefits: Improves sprint posture, hip drive, and rhythm

Speed Training Drill #2: Sled Push Sprints

This is a resistance-based drill that builds force and explosiveness.

How to Do It:

  • Load a sled with moderate weight

  • Push for 10–20 yards at max effort

  • Keep chest forward and drive knees powerfully

Sets/Reps: 4 x 10 yards
Benefits: Builds leg drive and horizontal power

If no sled is available, try partner resistance or a weighted vest.

Speed Training Drill #3: Falling Starts

Falling starts are great for teaching forward lean and reaction speed.

How to Do It:

  • Stand tall with feet hip-width

  • Fall forward and catch yourself with a sprint for 10–15 yards

  • Keep arms tight and drive through the first few steps

Sets/Reps: 5 x 10–15 yards
Benefits: Builds explosive first-step quickness

This drill requires no equipment and works great on any surface.

Speed Training Drill #4: Three-Point Starts

A staple in football and track, this drill trains fast reaction and drive phase mechanics.

How to Do It:

  • Start in a crouched position with one hand on the ground

  • Explode forward on cue, staying low

  • Sprint for 10–20 yards

Sets/Reps: 4 x 15 yards
Benefits: Simulates game-speed acceleration

Use a stopwatch or coach’s whistle to time the cue for realism.

Speed Training Drill #5: Band-Resisted Starts

Add resistance with bands to increase difficulty and improve power output.

How to Do It:

  • Use a sprint resistance band anchored behind you

  • Sprint for short distances (5–15 yards) with controlled resistance

  • Focus on posture and foot strike

Sets/Reps: 3 x 10 yards
Benefits: Builds starting strength and ground force

Bands can be held by a partner or anchored to a stable object.

Tips for Getting the Most from Acceleration Drills

  • Train at full effort: Don’t coast—go all out.

  • Rest between reps: Full recovery (1–2 minutes) ensures max output.

  • Film your form: Small posture tweaks make a big difference.

  • Warm up well: Always prep muscles and joints before sprint work.

Without rest and quality reps, you won’t get faster—just tired.

Weekly Acceleration Drill Plan

Here’s a sample structure for implementing these drills:

Day 1:

  • Wall Drives

  • Falling Starts

  • Sled Pushes

Day 2:

  • Three-Point Starts

  • Band-Resisted Sprints

  • Core stability work

Combine speed training with strength training to get even better acceleration results.

Complementary Strength Exercises

Explosive athletes are strong athletes. These exercises enhance acceleration:

  • Trap Bar Deadlifts – Develop leg drive

  • Box Jumps – Improve reactive power

  • Split Squats – Train each leg independently

  • Power Cleans – Boost full-body explosiveness

These should be done 2–3 times a week alongside your speed work.

What the Science Says

According to the National Strength and Conditioning Association (NSCA), the first 10 meters of a sprint are where most races are won.

Training this “drive phase” with resistance, starts, and form drills has been shown to significantly improve sprint performance over time.

Conclusion: Drill Your Way to Faster Acceleration

Explosive acceleration doesn’t come by chance—it’s built through consistent, high-quality speed training.

By using these drills, you can become quicker off the line, sharper in games, and more confident in your athleticism.

Train hard, train smart, and when you’re ready to take the next step, explore the expert coaching at Next Level Athletics USA. Their proven systems can help you build next-level speed.