Falling Start Sprint
How to Do It
Stand tall, then lean forward from the ankles (body rigid) until you begin to fall, and at the point of falling explode into a sprint, catching yourself with powerful driving steps and accelerating for several metres. Keep the body in a forward-leaning line as you pick up the first strides. Reset and repeat. The fall sets the acceleration lean.
Why It Works
Uses gravity to teach the forward body lean of acceleration — falling forces the athlete into the leaned posture and the legs must drive to “catch up,” grooving the positive shin angle and forward lean that maximize horizontal force in the first strides.
Hockey Transfer
Teaches the forward lean and driving first-step mechanics of a powerful start; the leaned acceleration posture transfers to the explosive forward-driving body position of a skating start and the first hard strides.
Coaching Cues
- "Fall from the ankles, stay rigid"
- "let the legs catch up, drive"
- "stay leaned through the first steps"
Common Mistakes
Bending at the hips instead of leaning from the ankles; standing up too soon; reaching the lead leg out in front
Progression / Regression
longer sprint or react-then-fall
shorter distance or partner-supported lean
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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