The Gill Athletics Track and Field Connections Podcast

#139: Gill1918 presents Vince Anderson "Acceleration Training Part 2" from Tampa Bay/USF Clinic

·27 min·2 clips

Vince Anderson explains why a sprinter's front foot is on the starting line but her hands are not—and why nothing in acceleration training is accidental.

This episode features track coach Vince Anderson presenting "Acceleration Training Part 2" from a Tampa Bay/USF clinic. Anderson outlines a structured progression for teaching acceleration over five weeks. Week one begins with a four-point stance where the front foot is on the line but hands are not, focusing solely on aggressive pushing. Week two introduces a three-point stance to anticipate relay posture, with accelerations practiced in the relay zone despite the actual relay being weeks away. Anderson stresses that nothing is accidental; everything is scripted and deliberate. He then discusses introducing blocks, warning athletes not to let "metal blow your mind" and to maintain the same aggressive push. He explains motor set versus sensory set, emphasizing anticipating movements rather than the gun. Anderson demonstrates a rollover start for timid athletes, allowing them to build forward momentum. He notes he has never told an athlete they push too hard, only that they push too short or not hard enough. By week four or five, a half start is introduced where athletes counteract a fall by pushing into pedals. Eventually, athletes earn both pedals and move hands behind the line. Anderson critiques common block-setting errors, observing that nine out of ten high school athletes have blocks too close to the line, which hampers force application. He provides a ballpark block spacing guideline: two and three pigeon steps for small feet, or one and seven-eighths to two and seven-eighths for average feet. Anderson explains that proper acceleration biomechanics involve the torso angle and striking shin angle remaining aligned throughout. The episode includes an unscripted segment where Anderson analyzes photos of athletes' start positions, noting universal issues. He answers audience questions on topics like teaching hurdle starts (sprint first, then hurdle approach) and addressing athletes who accelerate off their back foot—a problem he says is rampant in football. Anderson concludes with advice on loading into blocks and anticipating movements. Host Mike Cunningham closes by encouraging coaches to create their own episodes.

As heard by us

Vince Anderson turns block spacing and force application into a grounded acceleration lesson.

Acceleration opens with room to move, and Vince Anderson shapes the lesson around that simple but useful idea. He works from a scripted four-point stance toward a three-point stance, tightening the focus on foot and hand placement before widening the frame to a common problem:…

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Why you'd press play

You want faster starts? Begin with the space your blocks give you to push.

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