Hills – A great way to improve acceleration. They can provide the resistance athletes need to develop better and more efficient propulsive force when running. When choosing your hill keep in mind the following;
A. Use a distance between 10 -30 yards
B. Steeper slopes lend towards the power end of the curve shallower slopes towards the speed end. So decide which trait is most important.
C. Find a smooth, consistent surface, it will be safer, with less interruptions in your running pattern and allow you to keep form and focus on your running.
Stadiums – Provide another form of external (environmental) resistance. Like hills the slopes can vary (affecting power output) as well as the spacing which can effect stride length. With stadiums you can;
A. Change your stride length by skipping steps. Thus teaching new patterns or ingraining proper ones.
B. Allows you to pattern a certain rhythm while focusing on speed.
You don’t have to own the latest training gadget to improve your acceleration. Look around, use existing terrains and structures. Slopes, and grades of varying surfaces and degrees can be used. Focus on your execution and technique and your off and running.
