Acceleration session — start position
Start
Acceleration session — end position
End

Track / Session / Intermediate

Acceleration session

Short sprints from a standing or falling start with full recovery. Trains the first 20 metres, where most sports are won.

Duration
≈ 40 min

The session

  1. Warm up: 10 min easy jog, dynamic mobility, then A-march, A-skip and wall drill, 2 × 20 m each.
  2. 3 × 10 m falling starts, walk back.
  3. 6 × 20 m sprints from a standing start, 2 min rest.
  4. 2 × 30 m sprints, 3 min rest.
  5. Cool down: 5 min walk and easy jog.

Tips

  • Every rep is fully fast. When you slow down, the session is over.

Good for

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