LINEAR SPEED

AN INTRODUCTION TO ACCELERATION

LEARNING OBJECTIVES
Define terms and compute basic physics problems related to sprinting

Identify and explain how specific kinematic and kinetic elements relate to the
acceleration technical model

Recognize the “coaching pyramid” and identify the most effective cues for
improving the acceleration technical model

Identify and design effective movement skills programming for acceleration

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 What do we think of when we hear
the word acceleration?

RACE CAR

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 SCRUM IN RUGBY

EVASION IN SPORT

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 SPRINTING

ACCELERATION: TECHNICAL MODEL

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 PHYSICS OF SPEED

kinetics
The study of forces acting on or produced by an object

kinematics
The properties of motion in an object without reference to the
forces causing motion

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 scalar
A quantity that has a magnitude, but no direction
(ex. speed and distance)

vector
A quantity that has a magnitude and a direction
(ex. acceleration and velocity)

Newton’s 1st Law (Inertia):

An object at rest stays at rest and an object in motion stays in
motion with the same speed and in the same direction unless
acted upon by an unbalanced force

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 U. BOLT AVERAGE VELOCITY IN BEIJING
14.00 M/S Avg. Velocity
12.00 M/S
Bolt (‘08): 10m in 1.85s

10.00 M/S 10m/1.685s (-RT)

VELOCITY (M/S)

8.00 M/S
Avg. Horiz Velocity
6.00 M/S 10m = 5.93m/s

4.00 M/S

2.00 M/S

0.00 M/S
10M 20M 30M 40M 50M 60M 70M 80M 90M 100M
VELOCITY = Distance(m) / Time(s)
DISTANCE (M)

U. BOLT AVERAGE VELOCITY IN BEIJING

HORIZONTAL START VELOCITY

8.00 m/s

7.00 m/s

6.00 m/s
VELOCITY (M/S)

CONTACT 1
5.00 m/s CONTACT 3

4.00 m/s CONTACT 2

3.00 m/s

2.00 m/s
BLOCK
CLEARANCE STEP 1 STEP 2
1.00 m/s

0.00 m/s
0.00 0.10 0.20 0.30 0.36 0.42 0.48 0.54 0.60 0.66 0.72 0.78 0.84 0.90
TIME (S)

Adapted from Mann, 2011

Horizontal Start Velocity

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 U. BOLT AVERAGE ACCELERATION IN BEIJING
5.00 M/S/S
Avg. Acceleration
4.00 M/S/S
Bolt (‘08): 10m in 1.85s
ACCELERATION (M/S2)

3.00 M/S/S
(5.93m/s-0m/s)/1.685s

2.00 M/S/S
Avg. Horiz Acceleration
10m = 3.52m/s2
1.00 M/S/S

0.00 M/S/S
10M 20M 30M 40M 50M 60M 70M 80M 90M 100M
-1.00 M/S/S

-2.00 M/S/S
ACCELERATION = ∆Velocity(m/s) / ∆Time(s)
DISTANCE (M)

U. BOLT AVERAGE ACCELERATION IN BEIJING

J5

Newton’s 2nd Law (Force):

The acceleration of an object as produced by a net force is
directly proportional to the magnitude of the net force, in the
same direction as the net force, and inversely proportional to
the mass of the object

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Slide 16

J5 Slide after this is missing (can be found on Nick's HD)

John, 7/10/2014
 HORIZONTAL FORCE (BLOCK CLEARANCE)
1400
Avg. Force
1200
82kg (180lbs) athlete
6m/s in 0.65s (Elite)
1000

82 x (6m/s)/(0.65s)
800
Force (N)

Average Horiz. Force

600
757N = 170lbs
400

200

0
0 FORCE
0.02 0.03 0.05 0.07 0.08
0.1 0.12 =0.13
Mass(kg)
0.15 0.17 0.18 x
Time (S)
0.2Acceleration(m/s2)
0.22 0.23 0.25 0.27 0.28 0.3 0.32

Total Force Front Leg Back Leg

Adapted from Mann, 2011

TECHNICAL MODEL

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 TECHNICAL MODEL: ACCELERATION

LINEAR SPEED MODEL

2014 Pro Football Combine 40yd Sprint Analysis
25mph [VALUE] (.88s)
ACCELERATION ZONE ABSOLUTE SPEED ZONE
[VALUE] (.95s)
23mph [VALUE] (1.0s)
0-10 Yards
Start 10-20 Yards
Transition 20-30 Yards 30-40 Yards
Max Velocity (>80%)
20mph Contacts 1-3 Contacts 4-11 Contacts 12-20+
[VALUE] (.98s)
18mph [VALUE] (1.06)
[VALUE] (1.50s)
15mph [VALUE] (1.16s)

13mph

[VALUE] (1.72s)
10mph
Contacts
0 to 10yds Contacts
10 to 20yds Contacts
20 to 30yds Contacts
30 to 40 yds
1-6+ 7-11+
B. Cooks (189lbs; 4.33s) 12-16+
O. Beckham (198lbs; 4.43s) 17-20+
J. Clowney (266lbs; 4.53s) G. Robinson (332lbs; 4.92s)

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 TECHNICAL GOAL 1

Synchronize explosive
arm and leg movement
through a “piston like” leg
action that maximizes a
low leg swing

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TECHNICAL GOAL 2

Optimize the direction of

force in an effort to maximize
horizontal velocity

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 CRITICAL POSITION 1: START

940 470

1330 930

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CRITICAL POSITION 2: ANKLE CROSS

69-790

38-430

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 CRITICAL POSITION 3: TOE-OFF CONTACT

<900
1600

Mann, 2011 © 2014 Athletes’ Performance, Inc. 25

FORCE-VELOCITY GOAL 1

Generate as much horizontal force as possible in the

least amount of time while maximizing technique
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 FORCE-VELOCITY GOAL 2

Optimize the horizontal force that can be generated in

excess of the vertical force needed to overcome gravity
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FORCE CHARACTERISTICS

+VV = 0.8-1m/s
(1.8-2.2mph)

-HF = 614N +HV = 3.38m/s

(138lbs) (7.6mph)

-VF = 145N + 800N =

180lbs = 81.81kgs = 800N; .45s Start
945N (212lbs)
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 CHARACTERISTICS

Frequency: Start (2.5-3); Steps 1+ (3-5)

Length: Start (1*-1.3yds); Steps 1+ (1.3-2.7yds)
Grd. Time: Start (.3*-.5s); Steps 1+ (<.25-.1s)
Flt. Time: Start (.05*-.07s); Steps 1+ (>.06-.127s)

Mann, 2011 © 2014 Athletes’ Performance, Inc. 29

TECHNICAL MODEL: ACCELERATION

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 CHECK FOR LEARNING 01

Write 1-2 sentences discussing how

velocity, acceleration, and force all
interact to optimize speed

Write down the three primary phases

observed in a 40 yard sprint

Write down 2 goals for optimizing the

acceleration phase of sprinting

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ACCELERATION: COACHING

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 COACHING PYRAMID

ARM ACTION

LEG ACTION

POSTURE

POSTURE

“Head to heel strong as steel”

“Sprint up the hill”
“Stay long”

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 LEG ACTION: FRONT

“Knee drive…” “Drive low”

“Break the glass”
“Punch the mitt”

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LEG ACTION: BACK

“Drive back”
“Explode off the line”
“Push the ground away”

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 ARM ACTION

“Hammer back”
“Snap down and back”
“Snap & seperate”

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PUTTING IT ALL TOGETHER

“Power over quickness”

“Piston action”
“Stay big”

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 CHECK FOR LEARNING 02

Write down the levels of the linear

speed coaching pyramid and note 1-2
cues that can be used to improve the
technique within each level
(Note: Come up with cues different from those
in the presentation)

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ACCELERATION: PROGRAMMING

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 PROGRAMMING CONSIDERATIONS

Structure
Frequency
Volume
Intensity
Methods

STRUCTURE: PILLAR PREPARATION

Acceleration Focus
- Massage…Stretch…Activate
- Shoulder Flexion & Extension
- Thoracic Extension & Rotation
- Hip Flexion & Extension
- Ankle Dorsiflexion

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 STRUCTURE: MOVEMENT PREPARATION

Acceleration Focus
- Miniband
- Linear & Lateral
- Dynamic Stretch
- Total Hip
- Movement Integration
- Linear Emphasis
- Rapid Response
- Linear Emphasis

STRUCTURE: PLYOMETRICS

Acceleration Focus
- Direction
- Linear Vertical & Horizontal
- Initiation
- Non-Countermovement
- Double Contact
- Movements
- Jump
- Bound
- Hop

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 STRUCTURE: ACCELERATION SESSION

Technical (10-15min)
- Motor Learning Emphasis
- Introduce New Drills
- High Recovery

Skill Application (10-20min)

- High Intensity Emphasis
- Full Skill Execution
- High Recovery

FREQUENCY & VOLUME

Frequency Per Week:

- 1-2 x Per Week (45-60min)

Volume Per Session:

- Distances: 10-30 (± 5) yards
- Repetitions: 4-8 (± 2)
- Sets: 1-2
- Rest:
- Reps < 5min
- Sets < 8min

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 INTENSITY

High Intensity: >95% (Full Speed Efforts)

+ Full CNS Demand + Neuromuscular Changes
+ Complete Recovery In-Session (48hrs Between)

Medium Intensity: 76-94% (Moderate

Efforts)
+ Too Slow for Specific Adaptation
+ Too High for Complete Recovery in 24hrs

Low Intensity: 75% or Slower (Easy Efforts)

+ Active Recovery + Motor Pattern Rehearsal
+ Physiological Changes: Improved Endurance

Adapted from CharlieFrancis.com, 2002

METHODS

LEVEL 1 LEVEL 2 LEVEL 3

Weeks 1+ Weeks 2-3+ Weeks 3-4+

FREE SPRINTS 10 YARDS 20 YARDS 30 YARDS

(2pt/3pt) (2pt/3pt) (2pt/3pt)
SPECIFICITY

SLED MARCH SLED BOUND SLED SPRINT +LOAD-

SLED DRILLS (Waist)
(15-20YDS) (15-20YDS) RELEASE (20-30YDS)

HARNESS DRILLS HARNESS MARCH HARNESS BOUND HARNESS SPRINT

(Shoulders) (10-15YDS) (15YDS) (15YDS)

WALL DRILLS MARCH/SKIP + MARCH/SKIP +

PREP DRILLS
MARCH/SKIP OVERHEAD OVERHEAD + LOAD

INTENSITY

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 EXAMPLE PROGRAMMING: ACCELERATION

Acceleration: Start Session Acceleration: Transition Session

Wall Drills: March/Skip:

- Posture Holds (1 x 10s ea) - Acceleration March (2 x 10yds)
- Load & Lift (1-2 x 5r ea) - Acceleration Skip (2x 10yds)
- Single Exchange (1-2 x 5r ea) - Pop-Float Skip (2 x 10yds)

Shoulder Harness Drills: Waist Sled Drills:

- Acceleration March (1-2 x 10yds) - March (1 x 20yds)
- Acceleration Bound (1-2 x 10yds) - March- Bound (2 x 20yds)
- Acceleration Sprint (1-2 x 10yds) - March-Bound-Sprint (2 x 20yds)

Free Sprints: Free Sprints:

- 3-point/2-point Start + Sprint -3-point/2-point Start + Sprint
- 1-2 x (4r x 10yds) -1-2 x (2-3r x 20yds)

CHECK FOR LEARNING 03

Create a 30-45min acceleration session

that emphasizes the transition portion of
the acceleration phase using Level 1-2
drills from any level of specificity
(Note: Only create the movement skill portion
and include as much detail on volume and
intensity as possible)

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 ACCELERATION: CONCLUSIONS

BIG FORCE

Maximizing the magnitude of force that can be

generated above vertical force requirements
will optimize acceleration performance

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 CORRECT DIRECTION

Optimize the direction of force through

efficient technique that emphasizes
horizontal force production

Mann, 2011 © 2014 Athletes’ Performance, Inc. 53

FAST TIME

Optimize the magnitude and

direction of force by applying the
largest forces in the least amount
of time while minimizing excess
flight time
Mann, 2011 © 2014 Athletes’ Performance, Inc. 54

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 APPENDIX
Blazevich, A. J. (2013). Sports biomechanics: the basics: optimising human performance. A&C Black.
Bosch, F., & Klomp, R. (2005). Running: Biomechanics and exercise physiology in practice. Elsevier
Churchill Livingstone.
Cottle, C. A., Carlson, L. A., & Lawrence, M. A. (2014). Effects of Sled Towing on Sprint Starts. The Journal
of Strength & Conditioning Research, 28(5), 1241-1245.
Cronin, J., & Hansen, K. T. (2006). Resisted sprint training for the acceleration phase of sprinting. Strength
& Conditioning Journal, 28(4), 42-51.
Krzysztof, M., & Mero, A. (2013). A Kinematics Analysis Of Three Best 100 M Performances Ever. Journal
of human kinetics, 36(1), 149-160.
Kugler, F., & Janshen, L. (2010). Body position determines propulsive forces in accelerated
running. Journal of biomechanics, 43(2), 343-348.
Mann, R. (2011). The mechanics of sprinting and hurdling. CreateSpace.
Mero, A., Komi, P. V., & Gregor, R. J. (1992). Biomechanics of sprint running. Sports Medicine, 13(6), 376-
392.
Morin, J. B., Bourdin, M., Edouard, P., Peyrot, N., Samozino, P., & Lacour, J. R. (2012). Mechanical
determinants of 100-m sprint running performance. European journal of applied physiology, 112(11),
3921-3930.

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 APPENDIX
Weyand, P. G., Sternlight, D. B., Bellizzi, M. J., & Wright, S. (2000). Faster top running speeds are achieved
with greater ground forces not more rapid leg movements. Journal of applied physiology, 89(5), 1991-
1999.
Weyand, P. G., Sandell, R. F., Prime, D. N., & Bundle, M. W. (2010). The biological limits to running speed are
imposed from the ground up. Journal of applied physiology, 108(4), 950-961.

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