Acceleration vs. top speed for field athletes

Two phases of the same sprint

Every sprint from a standing or stance start begins with an acceleration phase, where speed is still rising. A sufficiently long sprint can then reach maximum velocity, where the athlete is running as fast as they can and speed has levelled off; shorter sprints may end before that point.

During acceleration the body leans forward, ground contacts are longer, and each step pushes the athlete forward. As speed rises the torso gradually rises too. At top speed the posture is tall, ground contacts are short, and the job becomes keeping that speed going rather than building more.

Where each one shows up

Field sports are full of short bursts, and many plays never last long enough for an athlete to reach their true top speed. Some examples:

• Football: a lineman's first two steps and a linebacker's break on the ball are about acceleration. A receiver running a deep route or a back breaking into open field is running near top speed.
• Soccer and lacrosse: pressing, closing down, and beating a defender to a loose ball are mostly acceleration. Long recovery runs and breakaways reach higher speeds.
• Baseball and softball: a steal attempt is almost all acceleration. Going first to third or tracking a ball in the gap uses more top-end speed.

The mix depends on the sport and the position, which is why two athletes on the same team may need different emphasis.

How training differs

Acceleration work usually uses short distances from a variety of starts, such as two-point, three-point, or reacting from a shuffle, with attention on body angle and forceful pushes. Top-speed work needs a longer build-up so the athlete can reach high speed for a short "fly" zone, with attention on tall posture and relaxed, quick contacts.

What they share is a need for freshness. Both are full-effort sprinting, and both lose their value when athletes are tired. The NSCA Developing Speed excerpt emphasizes planning sprint volume across the week, not only within one session, so fatigue from one day doesn't spoil the next.

Example: a short combined session

This is an illustrative example, not a prescription. Distances, rep counts, and rest should be set by a coach who knows the athlete.

1. A thorough warm-up that builds from easy movement to a few faster strides.
2. A handful of short acceleration starts from a sport-relevant position, walking back and resting fully between reps.
3. A few build-ups into a short fly zone, only if the athlete is still sprinting crisply.
4. Stop when quality drops, even if not every planned rep was done.

Which should an athlete focus on?

Look at the athlete's sport, position, and what actually limits them in games. A young athlete who moves poorly in general may benefit most from basic coordination, strength, and play. A developed athlete whose first steps are slow might put more time into acceleration. Repeatable testing, covered in how to compare sprint times fairly, helps you see whether the emphasis is working.

Back to the main speed guide.