The Science Behind Explosive Acceleration: What Elite Sprinters Know

Acceleration is the rapid increase in speed from a standstill – it basically means how quickly an athlete can go from “zero to 60”. In any sprint-based sport, the ability to rapidly gain speed is  crucial. An athlete with a more explosive start gains a step (or more) on the competition, which can make the difference in whether they make a play or come up short. Whether you’re an elite 100-meter sprinter or a recreational athlete, improving your acceleration means reaching higher speeds sooner and enhancing your overall athleticism.

Biomechanics of Acceleration

Acceleration is all about force and direction – how much force you can push into the ground, and how effectively you direct that force horizontally to propel yourself forward. Research shows that producing a high horizontal ground reaction force (GRF) is critical for fast sprint acceleration. To achieve this, sprinters use triple extension of the lower body joints: the hip, knee, and ankle all extend powerfully in unison to drive the body forward. This triple extension pushes the athlete forward with explosive force. Their forward body lean (ideally around 45° at the initial steps, if they have the strength to hold such an angle) allows them to angle force backward and downward, generating forward propulsion rather than just upward lift. In accordance with Newton’s third law of motion, a sprinting athlete “pushes the ground away” to push themselves forward.

Efficient acceleration also involves an optimal blend of stride length and stride frequency; these are two factors which can be improved in training. Each step must produce high force in a very short ground contact time, so finding the right balance between stride length and frequency is key. Trying to stride as far as possible with each step can be counterproductive—if you extend your stride too far, you’ll end up slowing yourself down. Studies indicate that when a less-trained athlete tries to match the stride length of a world-class sprinter, their ground reaction forces become too vertically oriented (pushing them upward instead of forward. In other words, excessive stride length without the requisite power causes you to bounce up rather than surge ahead. Elite sprinters instead focus on a quick turnover (high frequency) with powerful but controlled strides, allowing them to continuously accelerate. As speed increases, stride length naturally extends, but only as much as the individual athlete’s body can support.

Another biomechanical factor is joint angles and posture during the acceleration phase. Looking again at elite sprinters, they drive out of the blocks with a low posture: knees and hips bent, torso leaning forward. Their feet hit the ground roughly underneath or just behind their center of mass in early steps, ensuring that the push-off is driving them forward, not braking them. Ankle stiffness is also important—a firm ankle at ground contact allows effective spring-like transmission of force, rather than collapsing and “leaking” out force. Biomechanical analyses confirm that the hip extensors (gluteus maximus and hamstrings) are especially vital for generating the horizontal force needed in sprint starts. Strong glutes and hamstrings help drive the thigh back and propel the body forward off each step, while the quads and calves contribute to that final push against the ground. Meanwhile, the hip flexors (iliopsoas and others on the front of the hip) rapidly swing the leg forward to set up the next step, and a dynamic arm drive helps maintain balance and contribute to force production indirectly. All these elements synchronize to create an explosive pushing action and quick leg cycles that characterize elite acceleration.

Neuromuscular Factors

Behind the impressive mechanics of acceleration are equally important neuromuscular factors – essentially how the muscles and nervous system work together to produce force quickly. A critical concept here is the Rate of Force Development (RFD), which is a measure of how fast an athlete can develop force. Explosive strength is defined as the ability to increase force as quickly as possible from a low or resting level. In a sprint start, the window of time to produce force is extremely small (each foot might be in contact with the ground for only ~0.1–0.2 seconds during acceleration). A high RFD means a sprinter can go from relaxed to maximum force in the blink of an eye. This ability is what lets elite sprinters exert a massive push against the blocks or ground in those first instants. In fact, RFD is often better correlated with performance in explosive movements (like jumps and sprints) than maximum strength is. Simply put, it’s not just how strong you are, but how fast you can use that strength. To become elite at sprinting, athletes need to train neural factors like motor unit recruitment and firing rate – essentially teaching their muscles to “turn on” at full throttle without delay. This neural drive, combined with muscular strength, produces the lightning-quick force application needed for explosive acceleration.

Another key neuromuscular component is muscle fiber type. Not all muscle fibers are created equal – some contract slowly but are fatigue-resistant (Type I fibers), while others contract very quickly and forcefully but fatigue faster. These fast fibers (Type II, especially IIx) are often called “fast-twitch” fibers and are the powerhouse of explosive movements. Elite sprinters tend to have a high proportion of fast-twitch fibers. For example, a case study of a world-class sprinter found about 71% of the leg muscle fibers were fast-twitch, including a remarkable amount of the fastest IIx subtype. These fast fibers can produce significantly more power – in that study, the power output of the sprinter’s Type IIx fibers was 14 times greater than that of their Type I fibers. This fiber composition gives sprinters the innate ability to generate rapid, high-force contractions, which is exactly what explosive acceleration demands. While genetics play a role in fiber type distribution, training can also influence fiber characteristics (for instance, sprint training can encourage fibers to behave more like fast-twitch). The takeaway is that having more fast-twitch fibers (and training them to be as powerful as possible) equips an athlete with greater explosive potential.

 The stretch-shortening cycle (SSC) is a neuromuscular phenomenon that elite sprinters leverage during acceleration (and running in general). The SSC refers to the muscle action of quickly stretching a muscle (an eccentric action) immediately before shortening it (a concentric action). Think of it like loading a spring: a brief pre-stretch stores elastic energy and activates a reflex that helps the muscle contract more forcefully. In sprinting, this occurs in muscles and tendons with each step – for instance, as the foot strikes the ground, the calf and Achilles tendon absorb energy by stretching, and then recoil to help push off. A well-trained SSC means more of that elastic energy contributes to the push-off, and the muscle’s force output is enhanced by the reflexive action. This makes each stride more efficient and explosive.

Elite sprinters develop the SSC through plyometric exercises (like jumps, hops, and bounds) which train the muscles and tendons to handle rapid stretch and contraction. Over time, adaptations like increased tendon stiffness, optimized muscle pennation angles, and improved neural timing all contribute to a better SSC. The result is that sprinters can achieve a higher force output without additional energy cost – essentially getting a “free” boost from stored elastic energy and reflex-assisted contraction. The SSC, combined with rapid neural activation and a fast-twitch muscle profile, completes the picture of what allows sprinters to explode off the line with such ferocity.

Training Strategies

Developing explosive acceleration requires a combination of strength training, power (speed-strength) training, and sprint-specific drills. The goal is to increase the athlete’s ability to produce force and do it quickly, while also refining the technique of acceleration. Coaches of elite sprinters design programs that blend heavy lifts, explosive exercises, and sprint practice to target these qualities. It’s important to remember that strength, power, and speed are closely intertwined – they are “inherently related to one another, because they are all the output of the same functional systems”.  Below is an overview of key training strategies and how they improve acceleration mechanics:

• Maximal strength training (e.g. squats, deadlifts): Building raw strength in the prime mover muscles (glutes, quads, hamstrings, etc.) provides the foundation for higher force output during sprinting. Heavy resistance training (with adequate technique and progression) increases the muscle’s force-producing capacity. For instance, deep squats strengthen the hip and knee extensors used in the sprint push-off, and heavy calf raises or sled pushes can strengthen the ankle extensors. Greater maximal strength can translate to higher ground reaction forces when sprinting. Additionally, heavy lifting can improve neuromuscular coordination and activate high-threshold motor units, which are the big, fast-twitch fibers we want to engage in a sprint. Research has shown that both heavy strength training and explosive training can improve an athlete’s RFD. A stronger has a bigger “engine” – they can apply more force with each stride, which is crucial in the acceleration phase when overcoming inertia. (It’s worth noting that elite sprinters balance heavy lifting with sprint work to ensure they don’t gain unnecessarily high levels of muscle mass or lose mobility. The goal in developing strength is to support speed, not to become a powerlifter.)
• Explosive power training (e.g. Olympic lifts, jump training): While maximal strength is important, sprinters also need to convert that strength into explosive power. Exercises like power cleans, high pulls, and various jumps are staples for developing speed-strength. These movements involve lifting or moving moderate to heavy loads as fast as possible, training the body to exert force quickly – which directly ties into RFD. Olympic weightlifting variations, in particular, mimic aspects of the sprint acceleration movement: they require rapid triple extension of the hips, knees, and ankles, just like pushing off the ground in a sprint. By performing these lifts, athletes practice recruiting their muscle fibers in a synchronized, high-speed manner. Plyometrics (jump training) also fall into this category: exercises like box jumps, depth jumps, bounding, and hopping drills train the stretch-shortening cycle and teach the muscles to produce a powerful rebound. Over time, explosive training improves the athlete’s ability to generate high forces in the short contact time of a sprint step. Coaches often periodize training to include phases where explosive training is emphasized (sometimes after a phase of heavier lifting) to “convert” new strength into sport-specific power. The result is a sprinter who can apply large forces very rapidly.
• Sprint technique work and drills: Strength and power training alone are not enough – sprinters must also hone their technique so that all that force is applied efficiently. Practicing actual sprints (such as 10–30 meter accelerations from various start positions) is obviously a big part of training. Beyond that, coaches use sprint drills to reinforce proper mechanics. Such drills isolate parts of the sprint movement and help athletes perfect their form in the acceleration phase. The underlying idea is that technical proficiency enables an athlete to make the most of their strength and power – every ounce of force goes into propelling them forward, not wasted in inefficient movements.

Acceleration Drills

At Landow Performance, our philosophy is to break down the complex skill of acceleration into manageable chunks that athletes can easily practice, internalize, and execute. Drills such as A Marches, A Skips, Wall Drills, Sled Marches, and Partner-Resisted Marches or Runs isolate key aspects of acceleration:

• A Marches and A Skips focus on reinforcing optimal leg drive, posture, and foot placement. Athletes learn to consistently lift their knees powerfully and strike the ground efficiently beneath their hips, setting the stage for smooth, explosive strides.
• Wall Drills help ingrain proper forward body lean and the feeling of applying force horizontally into the ground. They teach athletes how to achieve triple extension (hips, knees, ankles) under load while maintaining optimal body alignment.
• Sled Marches and Partner-Resisted Runs provide resistance to amplify the athlete's awareness of force production. Athletes learn to "push the ground away" forcefully and develop the necessary strength and coordination to sustain powerful strides against resistance.

By mastering these components individually, athletes can build more robust movement patterns. The true power of this approach becomes evident when athletes integrate these separate elements into actual sprints. Landow Performance are coached using a blend of isolated drills and full acceleration efforts, applying their new  movement chunks into dynamic, high-speed contexts.

This structured, step-by-step process ensures not only greater explosive acceleration but also lasting improvement, allowing athletes of all levels—from beginners to all-pros—to continually elevate their performance.

TL;DR

Explosive acceleration isn’t just an innate talent reserved for the genetically gifted – it’s a skill and physical ability that can be systematically trained and improved. The science tells us that great starters are made through a combination of optimal biomechanics and honed neuromuscular power. By applying force in the right direction (horizontal propulsion), maximizing that force through strong and fast-contracting muscles, and using drills to perfect the technique, athletes can dramatically enhance their acceleration. The key takeaways for developing a lightning-fast start are: build the strength to generate high ground forces, train the nervous system to apply that force quickly (high RFD), and practice efficient sprinting mechanics so no effort is wasted. A structured approach – one that blends strength training, explosive power exercises, and targeted sprint drills – will yield the best results. Over time, this approach transforms an athlete’s acceleration from merely good to truly explosive. Whether you’re chasing a personal record in the 100m or just looking to get quicker for your sport, understanding and training these principles will help you sprint with more speed and confidence.

Are you ready to unlock your explosive potential? Download the Landow Performance App today and gain exclusive access to The Landow 6-Week Speed System—a comprehensive, proven program designed to elevate your speed and acceleration. Start your journey to faster, more powerful sprints now!

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