Two-Point Standing Start for Acceleration

By Agyei Augustine, CSCS, MAT and Gene Coleman, Ed. D., RSCC*E

The two-point standing start is a good drill for improving first-step power and acceleration. Because most of the weight is on the lead leg, it also helps you keep from taking a “false” step. Speed coaches say that the faster your 2-point start, the better your acceleration ability.

How to do it:

• Set-up Position:

  • Stand with your feet hip-width apart and dominant leg forward

  • There should be a positive shin angle on your lead leg (shin is pointing back into the ground, not vertical) and your shoulders should be over your toes

  • Non-dominant leg is about 6-12 inches behind the heel of the front leg with about 75% of your weight on your lead leg and 25% on your back leg

  • There should be a BIG split in your arms with your arm on the same side as your lead leg back and your opposite arm up

• Launch position:

  • Keeping your back flat, core tight, eyes forward, and chin tucked, bend your knees and move your hips back as you go into a quarter-squat

  • Your chest is down toward your lead knee and the heel of your lead foot flat on the ground

• Launch:

  • With your weight forward, load both legs with more weight on the front leg

  • Load the back leg by pushing the heel down slightly to eccentrically load the muscles of the calf

  • Drive down and back off both legs leg to propel your hips and body forward, not up

  • Using big arms, sprint out, stay low like an airplane taking off for 5 to 6 steps and sprint 5 to 10 yards,

  • Walk back and repeat

  • Start with 2×5 and progress to 3×5

Coaching points:

• Set up with a positive shin angle and your shoulders over your toes, or your first movement will be straight up as you lead leg extends

• Don’t bend at the waist; start from a quarter-squat by bending your knees

• Drive forward off both legs, and propel your hips forward, don’t roll into the start

• The more force you apply into the ground, the faster the acceleration

• Ground contact time progresses from long (to allow enough time to put force into the ground) to short

• Foot contact is behind your center of mass so to reduce ground contact time

• Pump your arms hard out of the start, thus the term “Big Arms”

• Keep your head in line with your body and eyes forward for the first 5 to 6 steps

• Keep a positive body lean for the first 5 to 6 steps

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Agyei Augustine, CSCS, MAT, is Performance Coach Director and NFL Combine Prep Lead Performance Coach, Landow Performance, Centennial, CO. Gene Coleman, Ed. D., RSCC*E, FACSM has over four decades as a head strength and conditioning coach (Astros) and strength and conditioning consultant (Rangers). He is Professor Emeritus in the Exercise and Health Sciences Program at the University of Houston – Clear Lake and Website Education Manager.