Drill library
Technique focus0 coaching points

physical · Speed

Acceleration Mechanics

Short-distance acceleration work that transfers directly to first-five-yard separation.

Beginner
15 min
All
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Setup

Mark 10m, 20m and 30m gates from a single start line.

Cones

Execution

  1. 01Wall drill: 3x10 punches each leg
  2. 02Falling start into 10m sprint x6
  3. 0320m sprint from a rolling start x4
  4. 04Full recovery: 90 seconds between reps

Coaching points

  • Shin angle should match the torso angle out of the start
  • Drive back and down, not up
  • Quality over volume, stop when times drop off

Progression

Add resisted sled or band starts.

0102030

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