RAW STRENGTH AND CONDITIONING FOR PERFORMANCE DRIVEN INDIVIDUALS ON THE GOLD COAST

Elite Strength and Conditioning coach Joe De Franco offers nine tips for developing acceleration.

1) Prowler march: teaches proper acceleration lean (at a slow speed so athletes can "feel" it), along with positive shin angle and increases concentric strength/force application.

2) Mountain Climbers into sprint: rehearses the motor pattern of "driving one knee forward (positive shin angle) and fully extending the other leg backward"; my coaching cue for this is "splitting the thighs apart" / improves functional mobility / teaches athletes to fire out low.

3) Push-up starts: teaches athletes to fire out low / helps reinforce positive shin angle when driving out of the push-up position.

4) Jump-back Acceleration Starts: teaches athletes to push off both feet during the start of a sprint.

5) Bounding: improves force application & power / improves functional mobility / reinforces "covering ground" with each foot strike (as opposed to short, choppy steps).

6) Heavy Ass Sled Drags: teaches proper acceleration angle & force application into the ground at slower speeds (for better learning) / improves concentric strength at specific angles.

7) Prowler and/or Sled Sprints (light/moderate weight): teaches proper accleration angle / overloads specific sprint musculature at higher speeds.

8) Medicine Ball throw into sprint: "momentum" of the throw helps with forward body lean and the feeling of "falling" during the first 10 yards of a sprint / improves overall power.

9) Hill Sprints: increases hip flexor and extensor strength / improves force application during each foot strike.

Today's WOD:

To view today's WOD (or workout) please log-in with your username and password. New users must subscribe.