Speed
Explosive First Step Development
Master the explosive first step that separates elite athletes from the competition. This speed-focused workout
develops reactive power and acceleration mechanics.
45 min
Intermediate
January 3, 2026
Workout Overview
The first step is often the difference between winning and losing. This workout focuses on developing explosive acceleration through targeted drills and plyometric exercises.
Key Focus Areas
Hip drive and extension
Ground reaction force
Arm action synchronization
Neural activation patterns
Training Notes
Ensure full recovery between sets to maintain maximum power output. Quality over quantity is essential for speed development.
Exercise List
Dynamic Warm-Up
1 sets × 5 min
Include leg swings, hip circles, and arm circles
A-Skip Progression
3 sets × 20 yards
Focus on hip height and quick ground contact
Wall Drive Holds
4 sets × 10 sec each leg
45-degree body angle, drive knee to chest
Falling Starts
6 sets × 10 yards
Lean forward until you must step to catch yourself
Resisted Sprints
4 sets × 15 yards
Use sled or partner resistance
Acceleration Buildups
4 sets × 30 yards
0-100% effort over the distance
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