Follow Along Video Break Down:

<aside> 💡

Drill

• Wall Knee Drives
  • Single Switch x5-7
  • Double Switch x3-5
  • Triple Switch x3-5
  • 7 switch x 3
• Three-Step Progression Drill
  • 3pt Horizontal Leap landing on two feet x3
  • 3pt horizontal leap landing on one foot x3
  • 3 pt horizontal leap one foot + bound x3
  • 3pt horizontal leap into two bounds; x 3
  • 3pt acceleration run x3-5 IN FLATS
  • 4pt or Block start x2-3 IN SPIKES </aside>

Patient Powerful Pushing

First 2-5 Step Acceleration Development System

Purpose

This drill progression teaches athletes how to:

• project force horizontally
• stay patient during acceleration
• create powerful pushing mechanics
• maintain shin angles
• build speed gradually

The goal is NOT to move your legs faster.

The goal is to:

Push farther before cycling.

Most athletes try to accelerate by moving their feet quickly.

Elite accelerators create speed by producing force into the ground and allowing speed to build naturally.