Ron Grigg
Jacksonville University rgrigg@ju.edu

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An effective start and acceleration phase is a combination of proper concepts/technique with adequate levels of strength and power.

Power Side vs. Quick Side
2+ foot lengths to the front block
3+ foot lengths to the back block
Lead leg in back block for sprint hurdles

Hands in a bridge, directly under shoulders
Front knee to midline of arms
Front knee parallel to ground
Back knee perpendicular to ground

Double leg block pressure
Front leg angle
Rear leg angle
Balance- Front to Back, Left to Right

“Push, press” double leg drive
Powerful and big movements
Splitting of arms and thighs high lead arm to avoid stumbling

Low path of the foot!
Ride the rebound
Don’t rush the frequency

Maintain neutral alignment of pelvis, spine and head
Push through long axis of the body
Long complete pushes
Gradual progression of body angles (shin angles)

Large range of motion in the limbs
Feet land behind the hips initially and move to underneath the hips
Gradual progression of horizontal pushes becoming vertical pushes

ACCELERATION WARM UP
JOINT MOBILITY head circles, hip circles, trunk circles, ankle and wrist circles
WARMUP & MOVEMENT EXERCISES prisoner squat-fwd with arm circles, single leg squat (R)-backward skip w/arms, single leg squat
(L)-side slide & switch, wave squat -carioca & switch , front lunge -carioca step over & switch, wideoutsalt low skip and scoop, single thrusts -groucho walks, speed skaters -backward run
DYNAMIC MOBILITY
Supine SL raises, iron cross, scorpions, groiners, inverted splits and scissors, rockers into hurdle seat stretch, hurdle seat change, lateral & linear leg swings, thrust variations
ACCELERATION DRILLS
Wall Run-10 steps, body position, hip flexion, skate foot, active foot placement, shin angle
Bullet Belt, ACC Walk, ACC Skip (A Skips)-hip flexion, skate the foot, active foot placement, shin angle, push ACC Run-20 meters ankle cocked, feel the push from the hips, deep arms
ACC Run & Release-release after 10 steps
ACCELERATION SPECIFIC
2 pushes-falling start, bow touch and go 4 pushes-3 pt start, 4 pt start
6 pushes-rolling lunge (R) rolling lunge (L) 8 pushes-pushup start, hop hop start

MULTIPLE JUMPS
Short Jump Series(into pit)
SLJ
STJ
3 SLJs
RRLL, LLRR
Depth Jump Series 1 box-hurdle box-SLJ box-STJ box-3 dbl leg bnds box RLRL, LRLR
Bound Series 1 alternate bounds all rights, lefts
Depth Jump Series 2 box-box-hurdle box-box-SLJ box-box-hurdle-SLJ Bound Series 2
LLR
RRL
RRLL

MULTIPLE THROW ROUTINES
A
Square Overhead
Forward
Lunge Chest Throw
Overhead Forward w/Step
Squat Chest Throw
Kneeling Overhead
Forward
B
Overhead Back
Underhand Forward
Hammer Throw Left
Hammer Throw Right
Standing Chest Throw

Sleds
Short Hills
Weight vests/shorts

Acceleration Training Menu
(> 95%, < 6 sec acceleration effort)
Session A:
1. 10-15 m falling start
2. 10-15 m block start
3. 30-40 m block start
4. 60 m block start
Session B:
1. 10 X SLJ start to 10 speed bounds
2. Sets of the following:
3 x 30-40 m w/ light tire
3 x stick drill to 20-30 m
3 x rolling relay start

 www.elitetrack.com
– Articles, and great message board
 Speed Dynamics Videos
– Sprints vol. 1, Sprints vol. 2
– Hurdles vol. 1, Hurdles vol.2
– Drills for Speed
 http://www.sprinter.wz.cz/drummond.htm