Here is an example of how to segment and progress an acceleration program.
Acceleration Program Outline
The chart below outlines the different linear acceleration phases and gives some examples of exercises in that phase. As you can see, I always start by teaching and developing the pattern. Next, I increase force production of that pattern to see how the athletes handles the additional load. Finally, I will add the reactive component.
You can look at this and say, “Well, I would have done this first or that first”. The bottom line is I have a system that I trust and has worked for years.
If I first began with Linear Acceleration Phase 3 with my athletes it most likely wouldn’t hurt the athlete, but in terms of developing sound motor skills I want to eliminate as much external factors as possible in the initial stages. This allows both me and the athletes to get comfortable.
Next, I want to see the athlete maintain the proper technique, but under a little more force. If they can do this well and they begin to increase their force production then I will do reactive work.
There might be times that this could be approached differently, but this is a safe, proven template that works.
Linear Acceleration Progression
Groove the Pattern
Increase Force Production
|Staggered stance||Resisted staggered stance||Partner races on all stances|
|Rolling start||Resisted rolling start||Partner races on all resisted|
|Lateral starting stance||Resisted Lateral start|
|½ kneeling start||Resisted ½ kneeling start|
|Parallel start- plyo step||Resisted parallel start|
|Prone get up starts|
|Supine get up starts|
|Seated get up starts|
Those of you who want more of this kind of teaching and skill development model, I suggest Ground Breaking 2. It is a fantastic program that will put you on the front line of coaching very quickly.