Acceleration run method (fitiland)

ACCELERATION RUN TRAINING METHOD

This is the training method for developing the acceleration zone or speed up zone in races. Acceleration is the capacity to attain maximum speed in minimum time. In this method, athlete tries to attain top speed as fast as possible. After attaining the top speed athlete gradually slows down. This training is performed from the stationary position or from the crouch position. Athlete runs 20 to 30 metre distance with maximum speed so as to attain top speed. This is repeated 5 to 10 times with sufficient rest period. The rest period is 2 to 5 minutes to provide sufficient recovery. While performing acceleration runs, care should be taken that first few strides should be of shorter distance whereas frequency of steps are very fast afterwards longer strides. The correct running action should be practised where body is slightly bent forward. Acceleration run should be started after proper warming-up. It is practised 3 to 4 times in a week. It is usually practised when competition is close.

Acceleration run method

Acceleration Run Schedule

Speed or Intensity : 90 to 100 per cent of best possible ability.
Distance or duration of work : 20 to 30 metres (in 4 to 6 seconds)
Number of repetitions 5 to 10 times.
Recovery period : 2 to 5 minutes (sufficient recovery)
Care Perform proper warming-up, crouch position during start, first few steps of short distance, body bent forward.

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