I’ve found that a lot of coaches understand the mechanics and techniques of acceleration and top speed training but people are interested in how to actually apply those concepts into their speed workouts. We have put together a list some of our favorite routines:

(https://s3.amazonaws.com/p01-images/speed_drills.jpg)A) Build-Ups: One of our top speed drills are build ups. To set the drill up place 5 cones in a straight line 10-15 yards apart covering a total distance of 50-75 yards. Have the athlete start at and gradually build up speed in between each phase throughout the 50-75 yards. The most important aspect of the “Build-Up” is to have the athlete “Lock” into their form from the first step. They should punch their knee forward and begin the step-over technique from the initial step.

If correct mechanics aren’t “Locked-In” from the start it will be almost impossible for the athlete to transition into faster speeds. Start out with a 65% burst, once they enter phase 2 they should accelerate to 75%, 3rd phase 85% and last phase 95% effort. The athlete should remain very relaxed using great arm action. Throwing the hands behind the hip will allow stride length to reach full potential. Once your athletes feel comfortable floating during the last phase you can gradually extend the final phase 15-20 additional yards.

B) Flying 20’s: When first introducing flying 20’s to your athletes place a start cone with another at 15-25 yards. The third and fourth cone should be 20 and 40 yards away from the second. The 1st-2nd cone is the “Acceleration Zone”, 2nd-3rd is the actual “Fly Zone” and 3rd-4th is the "Decelerative zone”.

(https://s3.amazonaws.com/p01-images/speed_workout1.jpg)Have the athlete “Lock-In” (as mentioned earlier) and accelerate to the 1st cone utilizing the step-over technique. Once they enter into the “Fly Zone” their body position should be upright and tall with the foot striking directly underneath the hips. The coach should see a definitive transition in speed once they enter into the “Fly Zone”.

Coaches should look for an increase in velocity as athletes punch the gas!! The 20 meters of the “Fly” must be aggressive yet relaxed. Arms are the key to increasing velocity and you should definitely see an increase in their speed which will create a faster turn over. Be certain that athletes aren’t trying to muscle through this zone with their arms which will actually cause them to decelerate.

Once they exit the “Fly Zone” they will begin to decelerate but don’t allow them to disengage from their mechanics. Make it a priority that they control their deceleration and not allow their technique to fully fall apart. Place an emphasis on decelerating for the entire 20 meters with great control.

In the beginning it will take several sprints for the athletes to develop and feel their rhythm. Athletes will have to teach their body how to “Fly” through the zone at 100% intensity while remaining relaxed. Once the athlete has mastered the “Fly” after accelerating for 15 yards, extend the acceleration phase to 20, then 25 and even 30 yards depending on the experience and strength levels of the athlete. Remember athletes should remain totally relaxed during the float phase and display great mechanics throughout each zone.

C) Flying 30’s: Once your athletes feel comfortable floating for 20 yards try extending the sprint so that they now float for 30 yards. The acceleration progression should remain the same as the flying 20.

D) Flying 40’s: If you as the coach or athlete feel comfortable floating for 30 yards we suggest that you extend the float phase even further for 40 yards. The same acceleration progression from the flying 20 and 30 are applied.

E) Sprint-Float-Sprint: When first introducing the sprint-float-sprint series place a cone at the start and a second at 15 yards. The 3rd placed at 25 yards and a 4th at 35 to 40 yards. The 1st-2nd cone is the “Sprint” zone,