Speed Training Drills to Boost Acceleration
Acceleration is one of the most important components of athletic performance. It’s what separates fast athletes from explosive ones. Speed training drills specifically designed to improve acceleration can dramatically increase your quickness on the field or track.
This article breaks down the best drills to help you get off the line faster and reach top speed more efficiently.
What Is Acceleration in Speed Training?
Acceleration is how quickly you reach your maximum speed. It’s essential in nearly every sport, especially those requiring rapid changes of pace like football, soccer, and basketball.
Improving acceleration requires training your muscles, nervous system, and technique together. That’s where speed training drills come in.
Key Principles for Acceleration Drills
Before jumping into the drills, it’s important to understand what makes acceleration training effective:
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Forward body lean: Your torso should angle forward during the first few steps.
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Powerful first steps: Your stride must be quick and explosive.
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High knee drive: Lifting the knees generates more force.
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Arm action: Arms should drive back and forth with purpose.
These principles should be emphasized in every speed training session.
Best Speed Training Drills for Acceleration
Here are the top drills to boost your acceleration and first-step quickness:
1. Wall Drives
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Stand with hands on a wall, lean forward at a 45° angle.
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Drive knees up one at a time for 10–15 seconds.
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Do 3 sets.
This drill improves knee drive and reinforces sprinting posture.
2. Sled Push Sprints
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Use a weighted sled or resistance harness.
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Push or sprint for 10–15 yards.
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Rest fully between sets (1–2 minutes).
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Do 4–6 reps.
Sled sprints strengthen your drive phase and improve ground force.
3. Three-Point Starts
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Begin in a 3-point stance like a sprinter.
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Explode forward for 10–20 yards.
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Focus on a powerful first step.
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Perform 3–5 sprints.
Great for building reaction time and explosive starts.
4. Falling Starts
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Lean forward until gravity forces a step.
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Sprint forward as fast as possible.
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Go 10–20 yards. Repeat 4–6 times.
This teaches proper acceleration angles and fast reactions.
5. Bounding
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Exaggerate your running stride to build power.
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Focus on long, controlled bounds.
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Perform 3 rounds of 20 meters.
Bounding develops stride power and improves leg stiffness.
Sample Acceleration Workout
Here’s a simple workout that combines the best drills for speed training focused on acceleration:
Warm-Up:
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5-minute jog
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Dynamic stretches
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A-skips, butt kicks, high knees
Drill Block:
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Wall Drives – 3 x 15 sec
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Falling Starts – 4 x 15 yards
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Sled Pushes – 4 x 10 yards
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Three-Point Starts – 3 x 20 yards
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Bounding – 3 x 20 meters
Cool Down:
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Light jog or walk
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Static stretching for hamstrings, glutes, and calves
Tips to Maximize Speed Training Results
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Rest between reps: Full recovery ensures max effort in every sprint.
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Train consistently: Do acceleration drills 2–3 times per week.
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Video yourself: Check your form and adjust based on feedback.
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Progress slowly: Add resistance or distance only as your form improves.
You can also work with performance coaches at Next Level Athletics USA for personalized training programs.
Common Mistakes to Avoid
To get the most from speed training, watch out for these errors:
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Rushing the process: Acceleration takes time to develop.
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Poor posture: Stay low and lean during initial steps.
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Neglecting recovery: Rest is key for muscle adaptation.
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Skipping strength work: Lower body strength supports better drive and stride power.
Avoiding these issues will help you progress faster and stay injury-free.
The Science Behind Acceleration Training
According to the NSCA, acceleration relies on powerful hip extension, ground reaction force, and a forward lean.
Targeted training enhances these qualities by developing explosive strength and neuromuscular efficiency. The result? Faster sprints and better game-day performance.
Conclusion: Train Acceleration, Dominate the Game
If you want to be truly fast, you must train acceleration. By using the right speed training drills, you’ll move quicker, react faster, and gain a competitive edge.
Stick to proper form, rest between sets, and track your progress. Whether you’re on the field, court, or track, the first step can make all the difference.
Ready to accelerate your results? Start today—and experience the power of explosive speed.
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