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Hey, everyone. 
How's it going? 

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Welcome back to a sports. 
Talks podcast. 

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Whiteboard session, just 
enjoying the good life. 

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So, I wanted to break out and 
it's something I do continually 

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like, I expand on the content 
that I create by Instagram that 

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coach Portland, if you've not 
seen it and like to do some 

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whiteboard teachings, very short
and today, what we're going to 

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do is we're going to talk about 
long accelerations and their 

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effectiveness and because 
they're really underutilized. 

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Utilized. 
So a long acceleration is 

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essentially the delayed exposure
to maximum velocity, sprinting, 

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essentially, what we're doing is
extending out our rate of 

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acceleration to create a very 
flat, gradual change in 

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acceleration. 
So for example, if we just look 

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at this, just to break this 
down. 

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So we just take this, this chart
here and this graph. 

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And if we All this, you know, 60
meters. 

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Okay, so traditionally, this is 
where the ideas come from so 

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roughly until Usain Bolt came 
and the exception to the rule. 

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If we just go 100 over 60 meters
in a 100 meter sprint race, this

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is where maximum velocity would 
be achieved because it's the 

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delayed Max. 
The reason why you need the 

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delayed Max is so you can have a
back at a better second half of 

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the race. 
Grace. 

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What that does is it gives you a
constant gradual change in rate 

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of acceleration? 
So why is that important? 

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Okay? 
So what we're going to do is 

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I'll show you. 
Okay, we're going to open this 

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out. 
Now when when we look at delayed

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acceleration we understand why 
that's important because it's 

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how long it takes for us to 
achieve maximum velocity. 

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Is then going to be The the 
distance and the the we don't 

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have to manage acceleration 
Decay. 

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So what this allows us to do, 
but our training hat on, so we 

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take that 60 meter Mark. 
And we put our coaching program 

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up and we put 100% hit. 
OK, that's 100%. 

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The maximum velocity. 
Now, traditionally, a short 

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acceleration curve, 10 meters is
going to do that. 

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It's gonna have a massive rap 
decline. 

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And massive Spike, massive 
Decline and then you'll get a 

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mid and then as we talked about,
you'll get along. 

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Okay. 
Now relative to each areas of 

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the, the peaks of these curves 
you're going to be finding a 

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different intensity of maximum 
velocity. 

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So you're going to get there 
faster. 

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What that means is for every, we
take this for the red for every 

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step that we are achieving in 
this portion, okay? 

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This point. 
And then this 10-meter 

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acceleration as a percentage of 
efforts going to be so high and 

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as a percentage of intent, it's 
going to be so hot. 

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But when we've got this curve 
that is going to be reduced. 

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So call that a 20-meter 
acceleration, we're roughly you 

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know for argument's sake is 
going to be a little bit higher.

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So excuse my drawing because 
usually about 20 meters, most 

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people can hit team sports can 
hit 80 percent of their maximum 

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velocity but then the problem 
that you find within team sport 

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athletes is None of them and not
a lot of these athletes have a 

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Scooby of how to actually 
achieve maximum velocity. 

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Sprints, we measure running 
fast, but we don't necessarily 

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trained to athletes to achieve 
maximal speed very different 

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things. 
Okay, so where does long 

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acceleration come in here really
simple. 

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So let's argument's sake. 
A long acceleration is a gradual

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exposure. 
To higher percentage sprinting 

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and there's the bit underneath. 
All right, so we take this as a 

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hundred percent in the bit 
underneath is I'm going to talk 

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to you about right now, it's the
bit under the curve which is so 

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important because there are 
different phases, okay? 

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And what we're going to do 
actually is we're going to draw 

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a z-axis on this side, okay? 
And if I can just move myself. 

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Yeah, we draw a z-axis here 
because what Going to be doing 

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is looking as secondary 100% 
scale, that's going to be 

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ground, reaction force. 
And if we know the vertical 

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ground reaction forces at 
maximum sprinting or the highest

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that you can achieve relative to
lower, then we're looking at 

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training load via impulse. 
Okay, so the training load by 

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impulse is really really 
important because what's that 

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going to do from a tenderness 
response and musculature 

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responds and all those sorts of 
things. 

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So as you're going through these
phases and we have in team 

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sports sport speed system right 
here. 

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So we've got steps one, two, 
three, we've got steps for 27. 

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Okay. 1 2 3 is going to give you
five meters. 

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The 47 is going to give you 10. 
And the thing up to 15 Steps, 

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could take you out to 20 meters.
And then after those 15 Steps, 

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you know, 60 meters there were 
there so you know you are 

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looking anywhere to the 30/30, 
step range, maybe a bit more 

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depending on the speed that you 
can achieve. 

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So all of these areas under here
are going to, these steps are 

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going to cost us different 
levels of impulse and different 

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levels of G reaction force. 
So we measure these rates, and 

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we monitor these rates, but we 
don't train to them, because we 

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are essentially limiting our 
potential exposure because for 

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us to achieve X speed at 5, 10 
or 20, for example, that is 

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reliant on a technical ability 
to actually tap higher 

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percentages as quick as possible
as quick as possible. 

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So that's the name of the game 
is speed. 

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So what we do here is with our, 
let's just remove some of the 

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stuff with hour-long 
acceleration. 

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What are you actually able to do
is you're able to control, okay?

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You can control the rate at 
which that acceleration can 

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occur to the point in which we 
hit 80 percent. 

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We know that 80 percent of 
maximum velocity is going to 

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roughly equates For a given 
technical Mastery. 

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So someone who can half Sprint. 
For example, is going to 

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probably be in and around a 10 
percent. 

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Swing were 80% of the ground 
reaction force. 

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Maximally able to achieve in 80 
in that given time period. 

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Because remember the faster we 
get the shorter time we have on 

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the ground to create impulse. 
So every step that we go through

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what we're doing is we're 
creating a subsequent load and 

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that's the most important thing.
So this area here is really, 

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really important and that's 
going to be from like 30 to 60 

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meter. 
That's a real essential sub. 

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Max Fly 30, that's there for 
technical but it's faster than 

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Tempo running extensive linear 
Tempo, running slower than 

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maximum velocity, but are The 
Sweet Spot for a window of 

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opportunity. 
Because this graph that I get 

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blue in the face, talking about 
this has been our level of 

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preparedness. 
This is being the level of motor

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learning here. 
Here and the intensity. 

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We are opening up this window 
and this window and this window 

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as we go through, is The 
Upside-Down of here. 

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And so that first window is the 
long accelerations. 

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And what I advise And how you 
program and start using your 

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learn long. 
Accelerations, they can extend 

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from the learn to train training
to train elements. 

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So, learning Sprint training to 
Sprint element and will then 

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gradually build and framework. 
Three, I think of the of the 

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sport speed certification goes 
through this in the way of we're

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looking to find speed first and 
I've first Port of Call for any 

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teams what athlete is actually 
learning how to find our high 

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get So, that is an insight and a
deep dive into the first level 

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of how we can use long 
accelerations. 

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And why you want using and why 
if you're not using them, you 

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should be programming them in. 
Now, this is such an easy win 

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and a Gateway for the so many 
speed improvements that I get 

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with my athletes, all over the 
world in person and remote, and 

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it doesn't matter whatever level
because most people are starting

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right at the beginning of their 
speed Journey because 

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unfortunately they've never been
taught. 

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So if you're a coach, Take this 
forward. 

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If you're an athlete, take this 
for go practice. 

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If you need my help, send me a 
message, Coach Portland. 

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Instagram, where ever? 
Send me an e-mail, Sam a coach 

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will undergo UK, whatever 
comment on this video, do what 

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you need to to get. 
Hold of me because I'm happy to 

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help and I will I'll speak to 
you soon. 

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Thank you very much.