Speed & agility · Acceleration · Intermediate · ~6 min
Short acceleration runs
Short, maximal 5–10 m efforts with full rest train acceleration without becoming conditioning.
▶ Acceleration Masterclass For Sprinters — Lawrence (L.O.) Johnson (YouTube)
More videos: Use This Sprinting Cue For Faster Acceleration (ATHLETE.X) · 4 Easy Wall Drills for Faster Acceleration! (Sprinting ABCs 023) (Torema Thompson)
Prescription6 × 1 reps · rest 1 min
EquipmentCones / markers
ImpactModerate
FormatSolo
Starting position
Split stance behind a cone, 5–10 m from a second cone.
How to do it
- Lean forward and drive the arms.
- Accelerate to the far cone with powerful short steps.
- Decelerate gradually and walk back.
Technique cues
- Push, push, push
- Full rest: quality over quantity
Common mistakes
- Overstriding
- Too little rest (turns into conditioning)
Easier
75% effort strides.
Harder
Start from different positions (side-on, facing backward).
Safety
- Warm up thoroughly first. Stop if you feel a hamstring or calf pull.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.