Acceleration is one of the most critical phases in sprinting. To get out of the blocks with speed and precision, you need proper body mechanics, forward lean, and explosive power. Falling Start Sprints are a fantastic drill for developing these qualities, training you to maximize your drive phase while reinforcing the fundamentals of efficient sprinting.
What Are Falling Start Sprints?
Falling Start Sprints are a dynamic acceleration drill designed to teach sprinters how to achieve the optimal forward body lean and drive during takeoff. By simulating the forward momentum necessary for sprint starts, this drill enhances body awareness, leg drive, and sprint-specific power, allowing athletes to improve both their reaction time and their ability to generate force quickly.
Why Are Acceleration Mechanics Important in Sprinting?
Forward Lean: A proper forward body angle during the start enables you to transfer more horizontal force to the ground, improving acceleration.
Force Production: Pushing explosively off the ground maximizes your ability to cover more ground with each stride.
Body Control: This drill builds spatial awareness and balance, helping you maintain a streamlined position during sprints.
How to Perform Falling Start Sprints
- Start Position:
- Stand tall with your feet hip-width apart and your arms at your sides.
- Engage your core and keep your body straight, from head to heels.
- The Fall:
- Begin leaning forward slowly, keeping your body in a rigid plank-like position.
- Let gravity guide your fall until you feel you are on the verge of losing balance.
- Explosive Takeoff:
- Just before falling completely, drive one leg down and push explosively off the ground into a sprint.
- Focus on driving through the ball of your foot and generating power with each stride.
- Swing your arms aggressively to help propel your body forward.
Key Cues:
- Maintain a straight body line while falling—don’t hinge at the hips or bend at the waist.
- Push off the ground with full extension through your ankle, knee, and hip.
- Gradually rise to an upright sprinting position as you build speed.
Progressions and Variations
• Resisted Falling Starts: Use a resistance band held by a partner or anchored behind you to increase strength and power output during the push-off phase.
• Short Distance Focus: Perform falling starts over short sprints (10-15 meters) to emphasize acceleration.
• Reaction Drills: Add an auditory or visual cue for the start, mimicking competitive race conditions.
How It Translates to Sprinting
The Falling Start Sprint directly improves your ability to accelerate by training you to maintain an aggressive forward lean while applying maximal force into the ground. This helps smooth the transition into your drive phase and creates a more explosive sprint start. Over time, this drill builds the strength, coordination, and mechanics you need to dominate the first meters of your sprint.
Incorporate Falling Start Sprints into your training routine to take your acceleration mechanics to the next level and set the foundation for peak performance!
