# @301_performance on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/C8MxYNPM-h7
- **Gondola URL:** https://gondola.cc/posts/19104206-301-performance-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/5ba243dca7.jpg
- **Posted:** 2024-06-14T14:32:35.000+00:00
- **Account Owner:** 301 Performance (@301_performance) — https://gondola.cc/301_performance

## Caption

Fast Friday 🚗 ➡️ 🏎️

Athletes, try this acceleration based superset on your next speed day to improve your first step and initial burst. 

1. **Band Resisted Sprints**: Enhance explosive power and force development. The added resistance forces your body to work harder, improving your sprint speed and acceleration. This exercise also strengthens key muscles like the glutes, hamstrings, and quadriceps, and enhances running mechanics to prevent injuries. The band also allows athletes to easily maintain proper angles related to acceleration. 
 
2. **Reactive Prone Start Sprints**: Improve neuromuscular efficiency and reaction time. Starting from a prone position challenges your body to generate power from a static state, enhancing explosive strength and acceleration mechanics. Reacting to an external stimulus such as a lacrosse ball sharpens your cognitive and physical responsiveness, crucial for competitive sports and in-game scenarios.

3. **Continuous Broad Jumps**: Build lower body strength, power, and endurance for sustained acceleration. Repeated broad jumps enhance the rate of force development and improve neuromuscular coordination. This movement forces athletes to rapidly decelerate and redirect force, improved ability to decelerate improves ability to accelerate. 

Our athletes have been dialed in so far this summer, working towards a big ‘24 - ‘25 season. Reach out to get started on your off-season development today 💪

#301performance 

#training #speed #acceleration #speedtraining #athletes #football

## Stats

- **Views:** 2,094
- **Likes:** 124
- **Shares:** 0
- **Comments:** 2

## Tags

speedtraining, speed, training, 301performance, athletes, football, acceleration

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