This week is about turning good technique into explosive starts – the foundation of game-changing speed in any sport.
Speed in sport isn't just about your maximum velocity – it's about how quickly you can reach that speed. The ability to accelerate explosively in the first few steps often determines who gets to the ball first, who breaks away from defenders, or who makes the crucial play.
This week focuses on what coaches call "the art of the start" – the ability to explode from various positions into powerful, efficient acceleration. These skills directly translate to game situations where you need to react and move explosively from non-ideal positions.
In most team sports, you rarely have the luxury of starting from a perfect sprinting position. Instead, you need to accelerate from defensive stances, after quick direction changes, or while transitioning between different movement patterns.
Studies show that in team sports like basketball, soccer, and football, most sprint efforts are between 5-15 meters – meaning the acceleration phase is often the only phase that matters. Athletes who master explosive starts have a significant advantage in these short-distance scenarios.
Building on the piston run from Week 4, the 2-point start introduces a more aggressive starting position that creates greater initial force. While not as specialized as a track sprinter's blocks, this start position significantly enhances your acceleration capacity for sport applications.
The 2-point start takes advantage of your body's natural power position. By pre-loading your muscles and creating an optimal angle for force application, you generate significantly more power in your initial steps.
The transition start teaches you to move from a defensive position (low, wide stance) into an explosive acceleration pattern. This simulates game situations where you must quickly switch from defense to offense – like a basketball player getting a steal, a soccer defender winning the ball, or a football player reacting to a turnover.
The key to effective transitions is minimizing the "organization time" – the moment between reacting and beginning effective acceleration. Elite athletes can seamlessly flow from defensive positions into explosive forward movement without wasted motion or hesitation. Practice transitions in multiple directions – not just forward. Sport rarely allows for purely linear movement, so develop your ability to transition into acceleration at various angles.
The true test of these skills is applying them in game-like scenarios. During your training sessions this week, practice transitioning between different positions:
In each scenario, focus on:
These combination drills bridge the gap between isolated technique work and actual game application, preparing your neuromuscular system for the demands of competition.
While focusing on these new start techniques, continue refining the fundamentals from previous weeks:
These elements become even more important during explosive starts, where any technical inefficiency is magnified.
By the end of Week 5, you should feel a noticeable improvement in your ability to start explosively from various positions – a skill that will immediately translate to enhanced performance in your sport.
Check your workbook for specific progressions in weights, sets, and reps this week.