Thanks to roller derbys reliance on lap tests to determine skill level for game play, TOP SPEED gets all the focus from skaters.How fast can I actually go?How do I increase my top speed?
More laps. More, more, MOAR.But speed and acceleration arent the same thing.
Speed is your ability to sprint at maximum velocity. Acceleration is your ability to reach top speed.Let me put it this way:If youre a jammer with great top speed but mediocre acceleration, youre about to get swallowed up by the pack again.
Probably. Very few sports require athletes to spend time traveling at max speed. Most sports roller derby included are much more reliant on acceleration and deceleration.
Reaching your top speed in a handful of steps and halting your momentum in the shortest distance. Better acceleration can add to your overall top speed. But pushing your top speed isnt going to improve your acceleration.
MAYBE a lagging top speed is your actual problem. But I doubt it. KEYS TO ACCELERATION ON-SKATESPush THROUGH the floor and back.
Quit wasting your energy and momentum by throwing it upward. Knee drive is an important part of acceleration, but if youre driving your knee straight up rather than forward, the majority of your energy isnt propelling you forward. Acceleration and stopping power are different.
Practice acceleration separately from practicing your stops. If youre worried about how fast you can come to a stop, you wont push yourself to accelerate as fast as possible. Dont get caught up in practicing both things at the same time.
Lead with your torso. Keep your core tight and avoid energy leaks. Youre not going to get much acceleration if youre standing straight up.
Lean into the direction you want to go, tighten up that core, and drive through those legs.Toe stops and edges are different. Figure them out.
Accelerating from one is vastly different than accelerating from the other, but they both have their place. Practice acceleration from both places so you can pick up your speed regardless of the circumstances. 4 EXERCISES TO DEVELOP YOUR ACCELERATIONWall SprintsA high knee drive allows you to drive your feet into the ground with more force and that translates into greater acceleration (and overall speed).
This drill will help you focus on and develop your knee drive.REMEMBER: Back, not up.Broad JumpWant to build the ability to accelerate from a standstill?
Then mimic the powerful leg drive youll need to get going. Adding broad jumps into your training program is a great way to build acceleration and boost your heart rate.Yay, cardio.
Falling StartsThe same focus and idea as behind broad jumps, but now youre separating your leg movement and drive to hammer that first step speed. You can increase the challenge of this drill by doing a falling start, floating at your top speed, then accelerating again after 5 yards. Add up to 5 acceleration boosters before coming to a stop and resting.
Sled Pushes & PullsTime to take all the power youre developing and put some strength behind it. Pushing against force will prepare you to accelerate faster when unresisted and can also mimic some of the forces required when you have toahemhit others as you accelerate. All of these exercises can be easily added into your current training program:Add wall sprints and broad jumps into your warm-up or superset them with a strength exercise.
Put falling starts sprints and sled pushes/pulls at the end of your program as a finisher.Building acceleration will have an immediate impact on your gameplay. So do it already.
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