ACCELERATIONDEVELOPMENT

Steve RubinUniversity of North Carolina at Chapel Hill

ACCELERATION DEVELOPMENTBASIC MOVEMENTS

1. Front Foot Distance from Line/Knee Angle/Hip Angle2. Read Foot Distance from Line/Knee Angle/Hip Angle3. Hand Spacing4. Shoulder Position

ACCELERATION DEVELOPMENT1st Step Block Clearance

1. Front Leg Push to Full Hip/Knee/Ankle Extension2. Read Leg Low SwingDiagonal DriveShins Parallel3. Torse in Line with Extended Ground Leg4. Front Arm over Head5. Rear Arm Long

ACCELERATION DEVELOPMENT1st Step Ground Contact

1. Front Leg Diagonal Back to Track2. Foot Contact Under Hips3. Torso Steady4. Arms @ Length to Match Timing

ACCELERATION DEVELOPMENT2nd Step Clearance/Contact

1. Free Leg Low Swing/Diagonal Drive/Shin Parallel2. Slight Total Body Angle Increase3. Slightly Lower Front Arm Position4. Diagonal Backward to Touchdown

ACCELERATION DEVELOPMENT3rd Step on…

1. Gradual Decrease in Magnitude of Ground Push2. Gradual Change from Low Swing to High Heel Recovery3. Body Angle Gradually more Tall4. Arm Drive Gradual Lowering to Face Level

ACCELERATION DEVELOPMENTBasic Movement Drills

SLED PUSH

ACCELERATION DEVELOPMENTBasic Movement Drills

SLED PULL

ACCELERATION DEVELOPMENTBasic Movement Drills

LITTLE HURDLE

ACCELERATION DEVELOPMENTBasic Movement Drills

PUSH-UP

ACCELERATION DEVELOPMENTAdvanced Movement Drills

Tape Drill

ACCELERATION DEVELOPMENTAdvanced Movement Drills

Tape from Blocks

ACCELERATION DEVELOPMENTAdvanced Movement Drills

Lean Drill