Acceleration is the ability to increase your speed rapidly from a standing start or a slow movement. It is the quality that determines how quickly you reach top speed, how effectively you can react to a ball, an opponent, or a change in situation, and how explosive your first few strides are when it matters most.
Acceleration and top speed are not the same quality and are not trained the same way. Many athletes focus heavily on top speed work when their actual performance limitation is acceleration. In most team sports and many athletic events, the distances involved mean athletes rarely reach top speed at all. The race, the play, or the contest is decided in the first 10 to 30 metres, which is entirely an acceleration problem.
This guide covers the mechanics of acceleration, the specific drills and exercises that develop it, and how to structure your training for measurable improvement.
What Makes Someone Accelerate Well
Acceleration is determined by how much horizontal force you can apply to the ground relative to your bodyweight, and how quickly you can apply it. This is known as horizontal force production, and it is the primary physical quality that separates fast accelerators from slow ones.
During acceleration, the body leans forward significantly. This forward lean is not a stylistic choice but a mechanical necessity. A forward-leaning body position directs force backward and downward into the ground, which propels the body forward. As speed increases and the athlete approaches top speed, the body gradually becomes more upright because the direction of force application changes.
The key physical qualities that determine acceleration are:
Strength: The ability to produce large amounts of force. Stronger athletes can apply more force to the ground per stride.
Rate of force development: The speed at which force can be produced. During acceleration, ground contact times are very short. An athlete who can produce force quickly applies more of their strength capacity in the time available.
Technique: The mechanics of body position, stride length, stride frequency, and arm action all affect how efficiently force is directed to produce forward motion.
Reactive strength: The ability to absorb and redirect force rapidly between strides, which maintains momentum between ground contacts.
The Mechanics of Good Acceleration Technique
Understanding acceleration mechanics makes drill work far more purposeful. Each technical element has a specific reason.
Body position: During the first 10 to 15 metres of acceleration, the torso should be inclined forward at roughly 45 degrees. This angle gradually reduces as speed increases. An upright position too early in the acceleration phase means force is directed downward rather than backward, slowing forward progress.
Shin angle: The shin of the driving leg should be angled backward at ground contact during acceleration. This backward shin angle positions the foot behind the centre of mass and allows a pushing action that drives the body forward. If the foot lands in front of the centre of mass, the contact acts as a brake rather than a driver.
Arm action: The arms drive in opposition to the legs and play a significant role in acceleration. During maximal acceleration, the arms should drive with force, elbow bent at approximately 90 degrees, driving backward aggressively rather than crossing the centreline of the body. The arm action sets the rhythm for the legs.
Stride length and frequency: During acceleration, stride length increases progressively over the first 6 to 8 strides as speed builds. Attempting to take long strides immediately from the start disrupts mechanics and slows acceleration. Stride frequency is high from the start and remains high throughout the acceleration phase.
Foot strike: During acceleration, the ball of the foot contacts the ground rather than the heel. Heel striking during acceleration significantly reduces force application efficiency and slows the movement.
Drills to Improve Acceleration Mechanics
Wall Drives
Purpose: Teaches the forward body lean and backward shin angle of the acceleration position without the complexity of full sprint mechanics.
How to do it:
- Stand facing a wall, arms extended, hands flat against the wall at shoulder height
- Lean into the wall so your body forms a straight line from head to heel at roughly 45 degrees
- Drive one knee upward toward the wall, keeping the foot dorsiflexed (toes pulled up)
- Drive it back down aggressively while simultaneously driving the other knee up
- Alternate in a marching rhythm, then progress to a faster alternating drive
- Complete 3 sets of 10 seconds
Key cue: The body position should remain rigid and straight throughout. If your hips sag or your back rounds, the core is not engaged. Think of your body as a plank leaning into the wall.
Falling Starts
Purpose: Develops the forward lean and the explosive first step that characterises good acceleration.
How to do it:
- Stand tall with feet together
- Lean forward from the ankles, keeping the body straight, until you are about to fall
- At the point of falling, drive one foot forward explosively to catch yourself
- Continue into a 10 metre sprint
- Complete 6 to 8 repetitions with full recovery between each
Key cue: The lean should come from the ankles, not from bending at the hips. Your body stays straight as it falls forward. The first step should feel reactive and forced rather than chosen.
A Skip Acceleration Drill
Purpose: Develops the knee drive, dorsiflexion, and rhythmic coordination that support efficient acceleration mechanics.
How to do it:
- Skip forward with an exaggerated knee drive, pulling the toes up toward the shin as each knee rises
- Focus on a powerful push from the ball of the foot as you leave the ground
- Keep the arms driving in opposition
- Perform over 20 metres, then accelerate into a short sprint immediately afterward
- Complete 4 to 6 repetitions
Key cue: The skip is preparation for the sprint, not the main event. The transition from the A skip into the sprint should be immediate and the mechanics should carry over directly.
Resisted Sprints (Sled Push or Resistance Band)
Purpose: Overloads the horizontal force production demands of acceleration, developing the specific strength needed for explosive starts.
How to do it with a resistance band:
- Loop a resistance band around your waist with a partner holding the other end behind you
- Assume an athletic starting position with a forward lean
- Sprint forward explosively against the band resistance for 10 to 15 metres
- Walk back and repeat
How to do it with a sled:
- Load a sled with an appropriate weight (10 to 20 percent of bodyweight is a common starting point)
- Hold the sled straps and lean into an aggressive forward position
- Drive the sled forward over 10 to 20 metres with powerful, short strides
Key cue: The resistance should be heavy enough to feel challenging but not so heavy that it forces an upright posture. Maintaining the forward lean is essential.
Wicket Runs
Purpose: Develops stride length and rhythm during acceleration by providing physical markers that guide the progressive increase in stride length over the first several strides.
How to do it:
- Place cones or hurdles flat on the ground at progressively increasing distances, starting at roughly 50 centimetres apart and increasing by 10 to 15 centimetres per marker over 6 to 8 markers
- Sprint through the wickets, hitting one foot contact between each marker
- The progressively wider spacing forces the stride length to increase naturally
- Complete 4 to 6 runs with full recovery
Strength and Power Exercises for Acceleration
Acceleration is built in the weight room as much as on the track. The following exercises directly develop the physical qualities that transfer to faster acceleration.
Heavy Trap Bar Deadlift or Conventional Deadlift
Maximal strength in the hip extensors, particularly the glutes and hamstrings, is the foundation of acceleration. Heavier, stronger athletes accelerate faster when technique is equal.
Programming: 3 to 5 sets of 3 to 5 reps at 80 to 90 percent of maximum effort, twice per week during a strength phase.
Bulgarian Split Squat
Single-leg strength is more specific to sprinting than bilateral strength. The Bulgarian split squat develops powerful single-leg hip extension that transfers directly to each stride of the acceleration phase.
Programming: 3 to 4 sets of 6 to 8 reps per leg, twice per week.
Power Step Ups
As covered in detail elsewhere on this site, the power step up develops explosive single-leg drive that directly mimics the mechanics of each acceleration stride.
Programming: 3 sets of 4 to 6 explosive reps per leg, performed at the start of a session when the nervous system is fresh.
Broad Jumps
The broad jump is one of the best tests and training tools for horizontal power, which is precisely what acceleration demands. Jumping as far forward as possible from a standing start trains the ability to direct force horizontally.
How to do it:
- Stand with feet hip-width apart
- Swing the arms back and bend the knees simultaneously
- Drive the arms forward and jump as far forward as possible
- Land softly on both feet, absorbing through the ankles, knees, and hips
- Complete 4 to 6 jumps with full recovery
Programming: 3 to 4 sets of 4 to 6 jumps, performed early in a session.
Hip Thrust
The hip thrust isolates the glutes in a position and range of motion that closely mirrors the hip extension demands of sprinting and acceleration.
Programming: 3 to 4 sets of 8 to 10 reps with heavy load, twice per week.
A Structured Acceleration Training Plan
The following plan is designed for athletes or fitness-focused individuals who want to measurably improve their acceleration over 6 to 8 weeks. It assumes 3 to 4 training days per week.
Day 1: Speed and mechanics
- Thorough warm-up: 10 to 15 minutes including dynamic stretching, A skips, and high knees
- Wall drives: 3 x 10 seconds
- Falling starts into 10 metre sprint: 6 reps, full recovery
- Resisted sprints: 6 x 15 metres, full recovery
- Wicket runs: 4 to 6 runs, full recovery
Day 2: Strength
- Trap bar deadlift: 4 x 4 at heavy load
- Bulgarian split squat: 3 x 8 per leg
- Hip thrust: 3 x 10
- Nordic hamstring curl: 3 x 6
Day 3: Power and plyometrics
- Broad jumps: 4 x 5
- Power step ups: 3 x 5 per leg
- Hurdle hops: 3 x 6
- Resisted sprint: 4 x 15 metres
Day 4: Speed endurance and review
- Unresisted acceleration sprints: 8 x 20 metres from various starts (standing, rolling, lateral)
- Film one or two sprints from the side to review body position and shin angle
Recovery: Full recovery between all sprint and plyometric efforts. These are quality sessions, not conditioning work. Fatigue destroys the neuromuscular adaptations you are trying to build.
Common Acceleration Mistakes
Standing too upright in the first strides The most common technical mistake. An upright position directs force downward rather than backward, significantly reducing forward drive.
Fix: Think of driving your face toward the ground for the first 6 to 8 strides. The body will gradually become upright naturally as speed increases.
Overstriding Reaching the foot out in front of the centre of mass brakes forward motion on every stride.
Fix: Focus on pushing backward against the ground rather than reaching forward. Short, powerful strides in the early acceleration phase are faster than long, reaching ones.
Neglecting upper body strength Weak arms limit the force and rhythm of the arm drive, which directly limits leg speed.
Fix: Include rowing, pulling, and pressing exercises in your strength training. Arm strength is a legitimate acceleration quality.
Only doing sprint drills without strength work Drills improve mechanics but cannot create force that is not there. Without the underlying strength to express, improved mechanics produce limited results.
Fix: Combine sprint drills with the strength and power work outlined above. Both are necessary.
Insufficient recovery between sprint efforts Performing acceleration work while fatigued trains the wrong energy system and reinforces poor mechanics as the body compensates for tiredness.
Fix: Take full recovery between all sprint efforts. A 10 metre sprint requires at least 90 seconds of rest. A 20 metre effort requires 2 to 3 minutes.
Who Benefits Most From Acceleration Training
Team sport athletes in football, rugby, basketball, and hockey spend most of their explosive efforts over distances of 5 to 20 metres. Acceleration over these distances is the defining physical quality in most team sports.
Sprinters and track athletes develop acceleration as the foundation of all sprint events. Even in the 100 metres, the first 30 to 40 metres are entirely an acceleration phase.
Martial artists and combat sport athletes rely on explosive first-step quickness for closing distance, changing level, and reacting to opponents.
Recreational runners who want to improve their 5K time benefit from acceleration training because the improved neuromuscular efficiency and stride mechanics transfer to all running speeds, not just sprinting.
Frequently Asked Questions
How long does it take to improve acceleration? Most athletes see measurable improvement in acceleration times within 4 to 6 weeks of consistent, well-structured training combining sprint mechanics work and strength development. More significant changes in sprint times typically emerge over 8 to 12 weeks.
Is acceleration trainable or is it mostly genetic? Both genetics and training contribute. Fast-twitch muscle fibre composition has a genetic component that influences acceleration potential. However, technique, strength, and power are highly trainable, and most recreational athletes and team sport players are operating well below their genetic ceiling due to poor training specificity.
Should I do acceleration work before or after strength training? Always before. Acceleration and sprint work requires a fresh nervous system. Performing sprint work after a heavy strength session dramatically reduces the quality of the neural adaptations you are trying to build. Warm up thoroughly, then do your sprint and power work first.
Can I improve acceleration without a track? Yes. A flat surface of at least 20 to 30 metres is sufficient for most acceleration work. A grass field, a quiet car park, or any flat open space works well. The sled and resistance band exercises can be done in most outdoor spaces.
How is acceleration different from speed? Acceleration is the rate of change of speed, specifically how quickly you go from slow to fast. Top speed is the maximum velocity you can reach. Most sport and functional movement situations are determined by acceleration rather than top speed because the distances involved are too short to reach maximum velocity.