Achieve Launch Speed

A great first step means explosive power to launch yourself. On offense or defense, quick bursts mean the difference between making the play and shaking your head at a missed opportunity.

by Loren Seagrave, SPARQ Master Trainer

Once you’ve got the first step, what are you going to do with it? You’ve got to break hard for the open daylight: Accelerate and you’re gone. The ability to drop the hammer also demands explosive power, as well as rapid-fire, fast-twitch leg turnover. It’s not the size of the step, it’s how quick you can pick ‘em up and put ‘em down.

The SPARQ Launch Speed Training System lets a coach or teammate provide resistance while you run, and can then release you. This lets you focus on your technique — forward lean and quick, powerful steps — then instantly transfer that into real-world acceleration.

01: Strap in. Your partner should provide some resistance, but should not hold you still. Emphasize a full-body lean, hard knee punch, and rapid-fire turn-over. Due to the resistance, your stride length won’t change much.

02: After ten steps, your partner should release you. Emphasize a full-body lean — don’t just bend at the waist. Accelerate 10 yards to a sprint. Each step should get progressively farther apart, while your legs fire at the same rate. After a few steps, gradually stand more upright.

Not much beats the Lunge-Put for single leg explosive power and core strength. This exercise is just a lunge step with a two-handed chest pass at the top. Hold the Power Ball chest-high. Drop forward in a lunge, then explode upward and forward. Launch the Power Ball in a chest pass when you reach full extension. Punch the opposite knee forward with your ankle cocked, like you’re going to sprint out. Measure the distance. Each throw should be within 10 percent of your personal best.

01: Start in a ready position with good balance. Find a heavy-duty cement or brick wall to throw against, or have a partner catch the ball.

02: Drop quickly into the lunge. Keep your front knee over the ball of your foot: no further.

03: Explode upward and forward, using your momentum to fire a chest pass forward. The trailing leg should come forward in a hard knee punch. You can step up onto an 18-inch box with your trailing leg to add more conditioning.

This exercise is the reason your coach says his granny can stomp you with one arm tied behind her back. An all-body exercise that also teaches you the forward lean needed for unbeatable acceleration. Quickly drop into a squat position, then fire forward into a standing broad jump. As you fire forward, lean hard at a 45-degree angle. Let your self get off-balance: you’ll jump and throw the ball farther. Sling the Power Ball in a rainbow arc forward. Measure the distance. Each throw should be within 10 percent of your personal best.

01: Start in a ready position, legs shoulder-width apart.

02: Quickly drop into a proper squat position. Hold the ball under-handed, arms hanging relaxed “like ropes.”

03: Without stopping at the bottom of the squat, instantly explode up and forward. Follow through with a jump. Sling the ball forward in a rainbow arc.

A fantastic drill for all-body explosiveness. Quickly drop into a proper squat position with your chest up and arms straight. Explode with 110% effort! Fire upwards with your legs, and follow through with your back. Jump for extra power and distance. Using your arms like a sling, throw a rainbow arc back over your head. Measure the distance. Each throw should be within 10 percent of your personal best.

01: Arms shoulder-width apart. Ball in both hands, under-handed, arms hanging relaxed “like ropes.”

02: Drop to a squat position, then instantly explode upwards.

03: Jump as you fire upwards, slinging the ball up over your head and backwards. See how far and high you can throw it.

You’re not always breaking straight ahead. In fact, you’re usually busting sideway to cut to the hole or to run to first. Start from your sport’s position. First move is with BOTH feet in the direction you’re going. Cross-over your feet first, and begin your turn and punch your knee hard in the direction your shoulders will face for your run. For example: a baseball player stealing second will punch 90-degrees to right. A linebacker will punch forward because he’s sliding down the line of scrimmage with his shoulder still square. With this drill, you can do several cariocas keeping your shoulders square, or you can do one carioca and a straight sprint.

01: Start from whatever sport position you want to be in:

• Batter’s stance
• Base-running stance
• Defensive stance
• Three-point stance

First move is with BOTH feet in the direction you’re going.

02: Punch your knee in the direction your shoulders will face. Add a mini-hurdle to emphasize knee-lift.

03: Arm thrust is from shoulder. Drive your cross-over leg down hard and sprint out if you’re doing a one-and-done, or keep the carioca going if you’re doing several lateral cariocas.

You’re learning to lean into the acceleration phase of your sprint. Lean forward against the wall so you’re at a 45-degree angle with your legs straight. Keep your abs flexed, and hips should be rotated forward — clench your butt. Practice quick, hard knee punches (up and forward), then driving the legs down in a rapid-fire motion. Ankles should be cocked when brought up. Goal is speed of the legs, and quick switching between the legs. Add a SPARQ Power Band for added resistance!

01: Lean against the wall. Keep your butt tight and your abs activated. As you drive the upper leg down, the lower leg should pop up. Ankles should be cocked when brought up, and you should land on the balls of your feet.

ACCELERATION PROGRAM:

Always warm-up and stretch thoroughly for at least 15 minutes, paying special attention to activating the muscles in your calves, quads, hamstrings, glutes, hips, core and shoulders.

Monday:
Focus: explosive conditioning. This should be a high-effort, high-intensity day.

3 x 30 seconds Over-the-Back Power Ball Throw
3 x 30 seconds Granny Throw
4 x 3-count Wall Sprint (each leg should lead twice)
3 x 15 Lunge Puts (each leg)
2 x 20-yard Uphill Charges or Sled Pulls

Wednesday:
Focus: quick turnover and drive. Get your fast feet moving, but thoroughly rest in between drills — this is NOT conditioning.

2 pyramids (1, 2, 3, 2, 1) with the Wall Sprint, alternating your lead leg
1 count, 2 count, 3 count, 2 count, 1 count
3 x 2-In Ladders (2 feet in each box)
4 x 20-yard Carioca Quick Step (sprint-out or carioca)
3 x 10-yard Launch Sprints, plus run out

Friday:
Focus: Form and putting it all together. Rest thoroughly between exercises — you want to be fresh for the timed sprints at the end.

2 x 3-count Wall Sprint (each leg should lead twice)
2 x 10-yard Launch Sprints, plus run out
2 x 2-In Ladders (2 feet in each box)
2 x 1-in Ladders (1 foot in each box)
3 x 20-yard sprints from your sport-specific start