Explosive Starts

Objective

Improve first-step quickness from different starting positions.

Equipment

• Cones

Instructions

1. 1

   Set a cone 10 yards away. Perform 5 starts from each position: standing, seated, lying face down, lying face up, and back-to-the-cone (must turn first).

2. 2

   React to a visual or audio signal for each start.

3. 3

   Rest 30 seconds between each rep.

Coaching Points

• ✓ First step must be forward and low — not upright.
• ✓ Drive the arms hard on the first three strides.
• ✓ Eyes up as soon as you are upright.

Variations

• → Add a ball to collect at the far cone.
• → Race a partner.