Your Sprint Mistake Is Killing Your Acceleration

Описание: Why Your Acceleration Looks Fast — But Your Times Aren’t
(60m • 100m • 200m)
CORE TRUTH
Acceleration isn’t about how explosive you look — it’s about how long you keep gaining speed.

Many athletes look fast for the first 5–15 meters. The athletes who actually run fast times continue gaining speed past 30–40 meters.

PART 1: WHY VIDEO LIES
1. Fast legs ≠ fast acceleration
Acceleration is force-dominant, not frequency-dominant. Athletes who cycle their legs quickly with short, choppy steps may look fast, but they aren’t covering enough distance per step.

True acceleration means speed increases every step. Fake acceleration plateaus early.

2. The pop-up illusion
Standing upright too early kills horizontal force. Once posture rises prematurely, speed stops building.

• 60m: You never reach true max velocity
• 100m: The transition phase collapses
• 200m: The curve destroys momentum

Coaching cue: Stay down one more step than you want.

PART 2: WHERE TIMES ARE WON (BY EVENT)
60 METERS
Mistake: Great first 10m, weak 10–30m.
The 60m is often decided in the 10–30m window, not the first few steps.

100 METERS
Mistake: Confusing start speed with race speed.
A rushed acceleration leads to a rushed transition, preventing full max velocity.

200 METERS
Mistake: Training acceleration like a 60m when the event demands relaxed projection into the curve.
A smooth start beats an aggressive one every time.

PART 3: TRAINING ERRORS THAT CAUSE STAGNANT TIMES
1. Rest is too short
Acceleration is central nervous system (CNS) intensive. Short rest creates sharp-looking reps with suppressed output.

Rule: If the rep isn’t equal or faster, stop the session.

2. Too many drills, not enough timing
Drills improve mechanics, but timing reveals truth. Without regular timing, progress stalls.

3. No connection to sustain
Acceleration must connect into 80–150m runs. Without this bridge, athletes look fast early but fade quickly.

THE TRUTH TEST
Time the following:
• 10m
• 20m
• 30m
• 40m
• Flying 20m

Patterns reveal the real limiter:
• Strong 0–10, weak 10–30: poor projection
• Strong accel, weak fly: transition mechanics
• Strong fly, weak 120–150: speed endurance
• Flat across all: fatigue or recovery issue

CLOSING MESSAGE
If your acceleration looks fast but your times don’t improve, stop chasing explosion. Start chasing how much speed you gain per step.


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