PAC 8-Weeks Acceleration System

Daily Dynamic Warm Up

Every movement will each go for about 10yds 1. High knee tuck 2. High knee run 3. Hurdler stretch 4. Butt kick run 5. Figure 4 6. Straight leg march 7. Walking lunge 8. Backward walking lunge 9. Lateral lunge 10. Scoop Stretch Ground Movement 1. Bodyweight Kang squats x 10 2. Single Leg Skater Squat x 5 each side 3. Fire hydrants x 5 with a pause / 5 fluid pace each side 4. Quadruped Hips Cars x 5 with a pause / 5 fluid pace each side

PAC Acceleration Movement Preparation

A. Elasticity & Horizontal Force Bilateral Extensive Frog Jump × 25 yd Unilateral Extensive Frog Jump × 25 yd / leg (same but single leg) Bilateral Intensive Frog Jump × 10 yd (now max effort every jump - continuous jumping) Unilateral Intensive Frog Jump × 10 yd / leg (same on one leg) Rest as needed while maintaining quality. B. Sprint Preparation Ankling × 15 m A-March × 15 m A-Skip × 15 m

PAC Position & Force Production

Switches 2 × 4 / side Focus Rhythm Front-side mechanics Violent arm action Sprinter Position Isometric Push 2 × 10 sec / side Focus Maximal horizontal force Stiff trunk Projection Push the ground away Acceleration Driver Choose ONE option: Premium Sled Sprint Drivers 2 × 4 / side 90–140 lb sled OR Standard Combine Prep Start Drill- 3 point Broad Jumps 2 × 4 / side Reset after every rep.

Loaded Sled Sprint 2 × 10 yd / leg Load 85% of bodyweight OR use the velocity reduction method below. Velocity Reduction Method Record your fastest unloaded 10-yard sprint. Multiply your best time by 1.65. Adjust the sled load until your sprint time matches this target. Example: Fastest 10 yd = 1.80 sec Target sled sprint = 2.97 sec (1.80 × 1.65 = 2.97) If you don't have timing gates, simply use a load that feels very heavy while allowing perfect sprint mechanics. Coaching Focus Push, don't reach. Keep your body angle consistent. Every step should drive the ground backwards. Stay patient during the first 5 yards. Rest: 60–90 sec between repetitions. Band Release Sprint 2 × 10 yd / leg Immediately transition from resistance into an explosive free acceleration. Coaching Focus Attack the ground. Let the band create intent—not bad mechanics. Keep your first three steps identical to your sled sprint. Rest: 60–90 sec. Why this section? Heavy resisted sprints teach your body to produce more horizontal force during the first steps of acceleration. The immediate band release sprint helps transfer that increased force into faster, more explosive movement.

Two-Point Stance Sprint 2 × 10 yd / leg Intensity 100% Maximum Effort Rest 90–120 sec between repetitions Coaching Focus Attack the first step. Push the ground backwards. Stay low through the first 5 yards. Let the acceleration happen naturally—don't rush to stand up. Why this drill? After producing force with resisted sprinting, it's time to express that force without resistance. The goal is to transfer improved horizontal force production into a faster, more explosive first 10 yards.

Heavy Sled Push 2 × 10 yd Load Choose a load that allows you to complete the distance in approximately 10 seconds. Progression Week 1 – 10 yd Week 2 – 6 yd Week 3 – 4 yd Week 4 – 2 yd Increase the load each week as the distance decreases. Rest 3–4 minutes Coaching Focus Stay low. Low Heel Recovery Drive through every step. Maintain constant pressure against the sled. Finish every push with Leg fully extended—don't coast. Medicine Ball Scoop Throw 2 × 3 20–30 lb medicine ball Coaching Focus Violent hip extension. Project the ball horizontally. Finish tall. Throw with intent. Loaded Single-Leg Broad Jump 2 × 3 / leg 20–30 lb medicine ball Coaching Focus Stick the landing. Produce maximal horizontal force. Control the landing before the next repetition. Why this section? Heavy sled pushes and medicine ball throws develop the ability to produce high levels of horizontal force while reinforcing the movement qualities trained throughout the session. This final block bridges the gap between strength and acceleration, helping you finish the workout with powerful, sport-specific intent.