directions for acceleration:

• Cover a lot of ground on your first step

• Drive your knee, and don't over-lunge

• Maintain Shin Angle with dorsiflexion (toes pointing upwards)

• Stay in the tunnel and don't lean backwards

1. warm-up for acceleration

You can find some examples and inspiration on our Dynamic Warm-up page, and warm-up for 10-20 minutes. You can also warm-up by performing basketball drills for most effectiveness.

2. speed-work for acceleration

These exercises will be similar to the explosive exercises, but without resistance.  You actually may want to add assistance exercises in this portion.  Again, the speed work should follow the speed principles for maximum benefit.  

Working on speed means that you shouldn't have a high number of repetitions. The speed part should be roughly 2-4 sets and 5-8 reps in each set. At the higher end, don't do anything more than 4 sets and 10 reps (40 total reps). 

3. EXPLOSIVE WORK for acceleration

Select 2-4 exercises from below and perform 2-4 sets and 4-6 reps.

Drill 1: One, Two, Three Stride Breakdown

• Description: Put cones at 1, 2, and 3 strides from the start line and focus on mechanics of the acceleration. 

• Resistance is Preferred: 10-20lb Weight Vest or Resisted Band with a Partner (you shouldn't change your biomechanics with added resistance)

• Reps: 10 reps with each different stance

• Rest: 5 seconds, just walk back after a sprint

• Depending on what you're working on, you can vary your start every workout that you train acceleration:

  • Staggered Stance (1 foot forward)

  • Parallel Stance (Plyo/T-step)

  • Falling

Drill 2: 10m Sprint

• Resistance is Preferred: 10-20lb Weight Vest or Resisted Band with a Partner (you shouldn't change your biomechanics with added resistance)

• Reps: 10 reps max.

• Rest: 5 seconds, just walk back after a sprint

• Depending on what you're working on, you can vary your start every workout that you train acceleration:

  • Staggered Stance (1 foot forward)

  • Parallel Stance (Plyo/T-step)

  • Defensive Shuffle to Sprint (can add ball later)

  • Fire Feet to Sprint

  • Facing Sideways (90º) to Sprint

  • Facing Backwards to Sprint

  • Push-up stance

  • Jump up as high as you can and when you land, then go into your sprint

Drill 3: 20m Sprint or 3/4 Court Sprint (max speed)

• Resistance is Preferred: 10-20lb Weight Vest or Resisted Band with a Partner (you shouldn't change your biomechanics with added resistance)

• Reps: 6-8 reps max.

• Rest: Minimum of 30-75 seconds

Drill 4: First-step Med Ball Throws

• Equipment: 10-20lb med ball 

• Reps: 10 reps with each different stance

• Rest: 5 seconds, just walk back after a sprint

• Description: Put the med-ball at your hip and then push-throw it as you take 3 steps into your acceleration.

Drill 5: Shock Plyos Acceleration & Isometrics (Depth Jump)

• Resistance: 12-18" box height

• Reps: 10 reps with each leg

• Rest: 30 seconds

• Description: Jump off the side of the box and into your 3-step acceleration.

• Variations:

  • Jump Off & Isometric Hold

  • Jump Off & Long Jump

  • Jump Off & Sprint

Drill 6: Heavy Sled Push

• Equipment: Heavy Sled

• Reps: 4-6 reps

• Rest: 60-75 seconds, depends on duration of work

• Description: Push a heavy sled in a sprint stance as fast as you can.

Drill 7: Sprint Up Low-Incline Hill or Up Stairs

• Reps: 3-5 reps for 3-5 seconds sprint

• Rest: Minimum of 30-75 seconds

Drill 8: 10m Race from a Push-up Position

• Reps: 10 reps 

• Rest: Minimum of 30-75 seconds

• Description: This sprint position is optimal to improve your shin angle and generate the most power possible by increasing the load from the low position.

Drill 9: Float/Skate Dribble into 3-step acceleration

• Resistance is Preferred: 10-20lb Weight Vest or Resisted Band with a Partner (you shouldn't change your biomechanics with added resistance)

• Reps: 10 reps with each leg

• Rest: Minimum of 30-75 seconds

• Description: Float Dribble to the side and then take-off into an acceleration

4. REACTIVE WORK for acceleration

Description: You can add a reactive component with a partner or a coach that signals when to go. You can add ball drops where the player has to sprint and catch it off the coach's drop.

5. STRENGTH WORK for acceleration:

Finally, you can move on to strength work.  This can be on a separate day from the other work.

Ankle Strength:

• Heel Walks

• Toe Walks

• Calf Raises

Leg Strength:

• Isometric Split Squat Hold (2-3min/leg)

• Bilateral Squat

• Lunge (Reverse, then Front)

• Bulgarian Split Squat

• Forward Knee Drive w/ Band

• Pawback (Leg Pull-Down) (https://youtu.be/Q9zn6yBGOHc)

Posterior Strength:

• Glute-Ham Machine (Nordic Hamstring Curls)

• Back Extensions

• Good Mornings

• Reverse Hip Extension [can add weight] (https://www.youtube.com/watch?v=PunFORnqyGc)

Core Strength:

• Front Plank Hold

• Side Plank Hold

• Plank Reach

SAMPLE ACCELERATION WORKOUT:

https://bit.ly/bball-acceleration-sample-1

Working on speed & acceleration is a must when it comes to basketball.