Acceleration Starts

Objectives

• -Develop the first five yards of acceleration
• -Coach a repeatable sprint start position
• -Keep quality high with full recovery between reps

How to set it up

1. 1Mark out the working area at 30 x 10 yards. Put a cone on each corner so the boundary is obvious to the players.
2. 2Start line with cones at five, ten and twenty yards.
3. 3Players in pairs on the start line.
4. 4Balls at the twenty yard cone for the football finish.
5. 5Kit for this practice: Cones, Balls. Keep a supply of spare balls beside the coach so a lost ball never stops the practice.
6. 6Split 4-18 players into two or three even groups. Run two stations side by side if you have the space, so lines never grow beyond four players.
7. 7Set the area up before the players arrive, then walk them through the shape once at a jog before the first live repetition.

How to run it, step by step

1. 1Get the players into position and walk the first repetition through slowly so everybody knows where they start and where they go.
2. 2Accelerate hard to the ten yard cone, then ease down over the next ten.
3. 3Six reps with 45 seconds recovery between each.
4. 4Finish two reps by driving onto a ball and striking at goal.
5. 5After their action each player follows their pass and joins the back of the next line, so everybody rotates through every position in the practice.
6. 6The repetition ends when the ball reaches the final target or leaves the area. The next player starts straight away.
7. 7Freeze the practice once or twice per round, make one coaching point to the whole group, then restart immediately.

What each player does

Working player

Takes the repetition: receives, executes the football fitness action and finishes the sequence at match pace.

Server

Delivers a consistent, firm ball on the coach's call, then collects a spare ball ready for the next repetition.

Waiting players

Stand behind the start cone with a ball ready, watch the repetition in front of them and step in the moment it finishes.

Coach

Stands where the whole picture is visible, serves or calls the start, and makes one clear point per freeze.

Timings and organisation

• -Run 4 rounds of roughly 3 minutes inside the 12 minute slot.
• -Give 45-60 seconds of rest between rounds so the quality of the work stays high, and use that gap for your coaching point.
• -Rotate roles at the end of every round so each player works, serves and defends across the practice.
• -If the practice is too easy, move to a progression rather than adding more repetitions. If players are struggling, drop to a regression for one round and then build back up.

Common mistakes

• -Standing tall on the first step
• -Short rests turning speed work into fitness work
• -Jogging the deceleration instead of controlling it
• -Standing still and watching instead of moving into the next position