We all want to get faster, right?
Within the dynamic world of field sports, speed isn’t solely measured by the number of sprints you can perform. Instead, it is measured through your ability to accelerate, decelerate and change direction efficiently. Mastering these crucial skills through focused drills is the key to increasing your speed.
In this article, we'll explore the importance of these movements and delve into specific drills available on the STATSports Academy App to help you improve.
Incorporate these drills into your training program, and soon you'll be outpacing your opponents effortlessly.
What exactly are Accelerations & Decelerations and why are they important?
Accelerations & Decelerations – A simple count of how many times you speed up or slow down quickly during a game. Think of those short sharp explosive bursts to beat your opponent to the ball or quickly putting on the brakes to change direction.
In field-based sports, rapid changes of direction are frequent, whether to dodge opponents, move into open spaces, or change the flow of play quickly. Quick accelerations and decelerations are vital for executing these manoeuvres effectively.
These skills also enable players to create or close gaps, crucial for both forwards and defenders as well as execute successful counterattacks by catching opponents off guard.
Athletes with better acceleration and deceleration capabilities will therefore gain performance benefits.
3 drills to improve your accelerations & decelerations
Now let’s take a look at 3 simple drills you can add to your training to improve both your acceleration and decelerations.
1. Zig Zag Sprints
Focus: This drill is designed to enhance your multidirectional speed, while the final sprint emphasises explosiveness.
Equipment: 5 Cones
Instructions
Place 4 cones in a zigzag pattern, each spaced 5 meters apart, as seen in the video. Place the last cone 10 meters away from the fourth one.
Sprint to the first cone
Zig – Zag between cones
Change direction at top cone
Sprint to starting cone
Reset and repeat
2 .Two Triangles
Focus: Focusing on acceleration and deceleration capabilities. It is important to develop these skills when fatigued, as these skills are essential in the final minutes of a game. Being able to accel/decel forcefully ensures you can perform at your peak when it matters most.
Equipment: 6 Cones
Instructions
Place 6 cones in two triangular formations as seen in the video, 10m apart.
Start in the center and accelerate diagonally to the right corner cone.
Accelerate to the corresponding corner cone
Accelerate back to the center, cone, then quickly move out to the opposite side.
Accelerate to the corresponding corner cone.
Accelerate back to the starting position.
Reset and repeat
3. Backpedal to Accel
Focus: Replicating acceleration that you’d do in a game specific scenario. A backpedal movement like this, before a linear acceleration is common on matchday. Mirroring movements from matchday within your training will ensure you're at peak performance come gameday.
Equipment: 3 Cones
Instructions
Set up 3 cones: The first is 3 meters away from starting position, then 5 meters between the first and second, and another 5 meters between the second and third.
Accelerate to the first cone
Back-pedal to the starting position.
Sprint to the last cone
Reset and repeat
Within each of these drills, ensure you are carrying out each movement with force, explosiveness and maximal effort, so when it comes to match day, you're ready to perform at your peak.
Mastering the art of acceleration, deceleration, and change of direction is fundamental for success in field sports. These skills not only enhance performance on the pitch but also contribute to injury prevention and overall athletic development. By incorporating targeted drills within training programs, you can refine these essential movements, leading to improved agility, speed, and tactical advantages.
With dedication and consistent practice, you can elevate your game to new heights, leaving their opponents trailing behind.
Remember, it's not just about being fast; it's about being fast when it counts.
Download a free trial for the STATSports academy App HERE and level up your game today.