Varied Start Sprint Drill
Speed & Acceleration
Legend
- player
- cones
- movement path
How it works
Develop explosive acceleration from different starting positions, lying, kneeling, turned.
What you need
- cones
Your focus
Athletes are rarely standing still when they need to accelerate in a game. Training starts from different positions builds explosive power and reaction regardless of body position.
Mark a start spot and a 10-yard finish cone.
Rep 1: sprint from standing. Rep 2: sprint from one knee.
Rep 3: sprint from lying face-down. Rep 4: sprint from facing backward.
Walk back between reps. Do 3 full sets of 4 starting positions.
Track which starting position produces the slowest time, that's your weakness.
Goal
You've got it when all 4 starting positions feel equally explosive with no position obviously slower than the rest.
Helpful cues
- Drive your arms hard on the first step, they power the legs
- Stay low for the first 3 steps before rising
- Don't look at your feet, head up, drive forward
Adjust the challenge
Make it easier
Strip it back
Focus on just two positions (standing and one knee) before progressing.
UpLVL it
Add the next challenge
Add a ball in one hand and sprint while maintaining possession.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.