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Workouts

Accelerate Faster

Scott Wachter

Use the following workout to improve your first step and acceleration.

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Equipment

Training

Movement Prep

Movements Sets Reps
Prepare your body and nervous system for the training session.
Glute Bridge - Marching 01 06 reps each Play Video

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External Hip Rotation - Sidelying 01 12 reps each Play Video

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Knee Hug - Moving 01 06 reps each Play Video

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Reverse Lunge - with Twist 01 06 reps each Play Video

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Knee Hug to Forward Lunge - Elbow to Instep 01 06 reps each Play Video

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Drop Lunge 01 06 reps each Play Video

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Lateral Squat - Low 01 06 reps each Play Video

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Inverted Hamstring - Moving Forward 01 06 reps each Play Video

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Heel to Butt - Moving Forward with Arm Reach 01 06 reps each Play Video

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Pillar March - Linear 02 10 reps each Play Video

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Pillar Skip (In Place) - Endurance 02 06 seconds each Play Video

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Plyometrics

Movements Sets Reps
Improve your dynamic stability and power.
2 Inch Runs - Moving Forward 02 06 seconds each Play Video

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Squat Jump - Countermovement Stabilize 02 05 reps each Play Video

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Box Blast - Non-Countermovement to Stabilize 02 05 reps each Play Video

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Movement Skills

Movements Sets Reps
Improve your acceleration technique with these drills.
Acceleration Wall Drill - Posture Hold 01 20 seconds each Play Video

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Acceleration Wall Drill - March 01 08 reps each Play Video

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Acceleration Wall Drill - Single Exchange 01 08 reps each Play Video

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Acceleration Wall Drill - Triples 01 03 reps each Play Video

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Arm Action - Seated 02 06 seconds each Play Video

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Acceleration - Split Stance 02 10 yards each Play Video

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3 Hurdle Drill to Acceleration 02 02 reps each Play Video

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Regeneration

Movements Sets Reps
Improve your recovery and prepare your body for the next training session.
Arch Rolls (Golf Ball) 30 seconds each Play Video

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Foam Roll - Quad / Hip Flexor - Endurance 30 seconds each Play Video

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Foam Roll - Adductor 30 seconds each Play Video

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Foam Roll - Hamstring 30 seconds each Play Video

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Foam Roll - IT Band 30 seconds each Play Video

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Quad / Hip Flexor Stretch - Half Kneeling with Back Foot Elevated 01 08 reps each Play Video

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Rope Stretch - Straight Leg Hamstring 01 08 reps each Play Video

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Rope Stretch - Bent Knee Hamstring 01 08 reps each Play Video

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Rope Stretch - IT Band / Glute 01 08 reps each Play Video

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Rope Stretch - Adductor 01 08 reps each Play Video

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Tags: Speed, Sports Performance, Soccer, Field Hockey, Acceleration

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