3 Of The Top Exercises to Increase Your Acceleration
We hear it time and time again with athletes coming in “I want/need to get faster.” In most sporting situations the key to your game speed is your acceleration. If you are looking at getting faster for your sport here are three of the top exercise we utilize to enhance acceleration technique and power at F2P Performance.
Exercise: Single Leg Prowler Drive
Purpose: The Single Prowler Drive is designed to enhance the athlete’s ability to put more force into the ground when pushing backward. Due to the leverage involved in this exercise, the real training benefit comes in the first 2-3 inches of hip extension, thus working starting strength as well as acceleration strength as it directly applies to acceleration.
How to Perform: To perform this exercise, first set up in a correct acceleration position with the front leg about 10 inches away from the prowler. If you look from the side the knee should be directly over the toe. The hips should be positioned back and down slightly (tightening the hip flexor). The shoulders should come forward to be aligned with the knee or even a little in front of the knee. From this position, the athlete will drive the prowler forward starting with the hips and then continuing extension through the knee and ankle. For maximum performance, it is imperative to get in the correct starting position with each rep.
Common incorrect positioning to watch for: The benefit from this exercise comes all from the start and the hip drive. A lot of athletes will try not to drive forward from the hip. They will either lean forward first or start with the front foot (drive leg) too far back or let the knee of the drive leg come in to make the movement more quad dominant. Make sure the athlete takes time to set up between each rep, rushing through and not getting the foot close enough to the prowler won’t give you the training stimulus at the hip that you are trying to achieve.
Prescription: Set can range from 3-5. Reps should remain low, 3-6.
Exercise: Band Punch Back
Purpose: To teach the lower body the correct extension sequencing for acceleration. By changing the tension of the band it will provide acceleration strength for the action as well.
How to Perform: Attach a band around your ankle and hooked it in front of the body, then assume an acceleration position with your inside leg lifted off the ground. From this position extend your leg back starting from the hip and then to the knee. When your foot makes contact with the ground, your foot to your shoulders should be in a straight line. Not only are you trying to achieve maximum extension of the leg, but also trying to do it in as quick of a fashion as possible. The goal should be to move just at the hip, knee, and ankle of the leg that has the resistance.
Common incorrect positioning to watch for: Two of the biggest mistakes athletes will make when performing this exercise is they will extend with the knee first (or too fast) not allowing the foot to get as far back as it should, thus starting from the hips quickly has to be a main emphasis with the coaching. The other is within their posture. Some will set up too high (not enough bend in the support leg) and/or they will change their posture throughout the movement, either standing up higher or rounding the back. Make sure there isn’t excess movement throughout the body when performing this exercise.
Prescription: 3 reps of 10. Tension should be set at a tension where the speed of the reaction remains fast (as close to acceleration speed as possible).
Exercise: Wall Drill Performed with Prowler
Purpose: To teach the piston-like action of the legs in the acceleration phase of running.
How to Perform: For this exercise, you are going to load the prowler fairly heavy (180 lb at least). The purpose of the prowler is so that the athlete can maintain their body lean, make sure not to set the weight too light as it will move too fast for them. Likewise, the purpose isn’t to see how fast or far you can move the prowler, it is to work the speed of the piston-like action while being able to put some force into the ground (as opposed a normal wall drill and staying in place).
Common incorrect positioning to watch for: The natural tendency of the athlete will be to reach and try to move the prowler too fast and far. It is imperative that the correct body position and punch back action is maintained through the exercise.
Prescription: Set can be anywhere from 3+ depending on the emphasis of the workout that day (i.e. technique vs. intensity vs. speed). Anywhere from 6-15 reps each leg as long as the technique remains correct.
Enhancing your ability to accelerate greatly enhances your speed on the field/court/ice. In most cases, it comes down to the first three steps. The above three exercise are great building blocks to get you going in the right direction…fast.
