Speed and acceleration are two different things. Speed is your maximum speed, while acceleration is how fast you can reach top maximum speed. Most sports do not directly rely on speed alone other than track. Most sports rely on "change of direction speed" where an athlete must accelerate, decelerate, then accelerate again. An athlete must be able to start, stop, and start again while maintaining good balance and body control. Four great exercises to increase an athletes acceleration are listed below.
Wall Sprints-Teaches good leg drive and running mechanics. Focus on triple flexion and extension.
-1-3 sets of :10 with :60 seconds rest
Broad Jumps- Builds leg power & explosion from a still position.
-1-3 sets of 5-10 jumps with :60-:90 rest
Arm Swing Drills- Teaches proper arm swing to teach good running mechanics.
-1-3 sets of :10-:30 with :30 rest
Sled Push/Resistance Starts- Builds leg strength & power. Teaches good leg drive, focus on triple flexion and extension.
-3-6 sets of 10-20 yard sprints with :60-:90 rest
If you need more help contact Swagler Strength & Performance to achieve your performance goals.
Jamie Swagler,Performance Coach at Swagler Strength & Performance.