What This Is

This section teaches proper acceleration mechanics using the:

Patient Powerful Pushing (First 2-5 step development drill)

Acceleration is NOT about moving your legs faster.

It is about:

• projecting force horizontally
• pushing patiently into the ground
• creating powerful positions

This system teaches athletes how to:

• stop popping up
• stop spinning
• stop overreaching
• create real force

Why This Matters

Most athletes destroy acceleration because they:

• rush the first steps
• stand up too early
• overstride
• cycle too fast
• force frequency instead of force production

Great accelerators:

• stay patient
• push violently
• maintain projection angles
• build speed gradually

Acceleration is where races are won.

Signs You Need This

• you pop up early
• your first 10m feels weak
• you feel choppy out of blocks
• you overstride
• your shin angles collapse
• you feel like you “spin”
• taller athletes pass you late

Benefits

• stronger first steps
• improved projection angles
• better horizontal force
• more powerful acceleration
• improved block starts
• cleaner shin angles
• smoother transition phase

How Often To Use

2-3x weekly.

Best used:

• before acceleration sessions
• during technical work
• before block work

Common Mistakes

❌ rushing acceleration

❌ standing up too early

❌ overstriding

❌ cycling instead of pushing

❌ forcing frequency

❌ trying to “look fast”

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