Introduction to Bernstein's Theory on Movement Construction

The Importance of Initial Steps in Acceleration Training

In the realm of sports performance, acceleration is a crucial component that can make the difference between success and failure. The initial steps in acceleration training are fundamental for developing an athlete’s ability to reach maximum speed quickly. This approach not only enhances speed and efficiency in sports but also boosts neuromuscular performance, enabling a quicker and more effective response in various game situations.

Strength Exercises for Neuromuscular Performance

An essential aspect of acceleration training is the application of strength exercises with high transferability to neuromuscular performance during the acceleration phase. These exercises are designed to enhance the athlete’s ability to generate and apply force rapidly and efficiently, thus optimizing performance in the critical initial steps of acceleration.

Importance of Relative Strength

An essential factor in these exercises is the application of force exceeding 1.8 times body weight, known as relative strength. This level of strength is necessary to overcome initial inertia and achieve optimal acceleration. By training with loads significantly exceeding body weight, athletes can develop the power and explosive strength needed to improve their initial steps.

Unipodal Support for Balance and Stability

Unipodal support is another crucial component in acceleration training. Many sports require explosive movements from a unipodal support position, and training in this posture helps improve balance, stability, and the ability to generate force effectively. Exercises simulating these conditions may include unilateral jumps, single-leg weight lifting, and other movements designed to strengthen individual limbs.

Joint Stiffness for Optimal Force Transfer

Joint stiffness during force application is also vital. The ability to maintain adequate stiffness in the joints during force application maximizes energy transfer throughout the body, increasing movement efficiency and reducing the risk of injuries. This stiffness allows the energy generated by the muscles to be utilized optimally, propelling the athlete forward more effectively.

Rapid Force Application for Effective Acceleration

Another fundamental aspect is the time of force application, which should be very short, less than 500 milliseconds. The ability to apply force quickly is crucial for effective acceleration. Training with exercises that promote rapid force application helps improve reaction capacity and movement speed, essential aspects in most sports.

Training Recommendations

To maximize the benefits of these exercises, it is recommended to perform 4 sets of 6 repetitions per exercise. This training structure allows for the development of both strength and muscular endurance, ensuring that athletes can maintain a high level of performance during the acceleration phase.


In summary, acceleration training is an essential component of sports performance that significantly benefits from well-designed strength exercises. These exercises should focus on applying force exceeding 1.8 times body weight, unipodal support, joint stiffness, and rapid force application. Performing 4 sets of 6 repetitions per exercise ensures optimal strength development and efficiency in acceleration.

For those interested in delving deeper into the most effective methods and exercises for improving acceleration, we invite you to subscribe to our exclusive membership. With this subscription, you’ll gain access to detailed training programs, expert guidance, and additional resources to help take your performance to the next level. Join us and transform your approach to acceleration training! Link to Wheeler Academy Sports Science.




Carlos Wheeler

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