Building Momentum: The Stance and Start Drill for Seamless Acceleration
The Stance and Start Drill builds upon the foundation established by the Freeze Drill. It takes the focus on proper first step mechanics and transitions that into a smooth and efficient acceleration into full running form. This drill bridges the gap between isolated first-step training and explosive bursts required on the field.
Purpose
Develop Seamless Acceleration: This drill focuses on transitioning smoothly from a balanced stance into a powerful first step and progressing to full running form.
Refine Footwork Mechanics: By practicing transitioning from the first step to subsequent strides, players refine their overall footwork for efficient acceleration.
Maintain Proper Stance Deception: The drill emphasizes maintaining a balanced stance that doesn’t telegraph the intended running direction until the first step.
Description
Drill Progression: (Same variations as Freeze Drill, transitioning to full running form)
Straight Ahead Starts:
Players line up facing forward in a neutral stance.
Coach calls “Right!” or “Left!” indicating the lead leg for the first step.
Players explosively take one powerful step with the designated leg, then immediately transition into full running form with proper arm swing and hip drive.
Repeat with the other leg.
45° Angle Starts (Fire Step):
Players assume a stance with their body angled 45° to the desired running direction.
Coach calls “Fire Right!” or “Fire Left!” indicating the direction of the first step.
Players take an “open step” with the leg closest to the intended direction, explosively pushing off the ground and transitioning into full running form with proper arm action.
Repeat for opposite direction.
Lateral Pull Step:
Players line up facing forward in a balanced stance.
The coach calls “Pull Right!” or “Pull Left!” indicating the direction of the lateral movement.
Players take one explosive step directly sideways with the designated leg, turning their shoulders and hips perpendicular to the original direction. They transition smoothly into full running form with proper arm action.
Repeat for the opposite direction, emphasizing a quick transition into forward running.
Crossover Step (Same Leg and Arm):
Players line up facing forward in a balanced stance.
Coach calls specific variations like “Crossover Left” or “Crossover Right.”
Players take one explosive step with the designated leg, crossing it over the other leg while simultaneously reaching forward with the same-side arm. This movement squares the shoulders to the intended running direction.
They quickly transition into full running form with proper arm swing and leg action.
Repeat for the opposite side.
Variations
Introduce cones or lines on the field to designate starting positions and desired running paths.
Once players demonstrate good technique, progress to calling not the move they should make, but a play to which they must make the correct move.
Utilize drill variations with partners, where players take turns initiating and reacting to movements.
Coaching Points
Footwork Continuity: Ensure a smooth transition from the first step to subsequent strides, emphasizing proper leg action and foot placement.
Explosive Acceleration: Encourage players to maintain the explosive energy from the first step into progressive acceleration.
Posture and Balance: Emphasize maintaining good posture and balance throughout the transition from stance to full running form.
Maintain Stance Deception: Observe players’ initial stance and body language throughout the drill. Ideally, they shouldn’t reveal their intended direction until their first step.
Freeze Drill Comparison: If possible, record video of both Freeze and Stance and Start drills. Compare the first steps in both drills. Any deviations should be addressed, ensuring a seamless transition between initial burst and full acceleration.
Equipment
No Equipment Needed: This drill requires no equipment, making it a convenient and versatile training tool.
