Growing Stride Ladder for Acceleration

Students learn the acceleration phase by stepping on a ladder of ground markers that get farther and farther apart. They feel how the stride lengthens and the trunk rises gradually over the first 20 m.

How to play

1. Explain the acceleration phase: forward lean, long push back and a stride that grows little by little (3 min).
2. In groups of five, students mark a ladder of ten spots with chalk or flat cones, starting 80 cm apart and adding 10 cm each step (4 min).
3. Each student runs the ladder three times at 70%, landing close to each mark and walking back (5 min).
4. Groups adjust the spacing to each runner's height and speed, testing a shorter or longer ladder (4 min).
5. Two 30-meter accelerations at 95% without marks, trying to reproduce the feeling, then a quick debrief (4 min).

Rules

• Full walking recovery between reps: at least 90 seconds.
• Always run in the same direction and walk back outside the lanes.
• If you lose the rhythm of the marks, stop accelerating and step out of the lane.
• Markers must be flat so nobody rolls an ankle on them.

Variations

Adaptations

• Visual impairment: a partner claps the rhythm of the steps instead of using marks.
• Overweight: runs only the first six marks and alternates with brisk walking.
• Ankle injury: observes and adjusts the group's ladders as the coach.

Learning goals

• Understand how stride length grows during acceleration.
• Keep the forward lean during the first steps.
• Adapt a technical task to one's own build.

Equipment for a class of 25

• cones: 50
• chalk: 5

Teacher tip

On a dirt field chalk doesn't last: flat cones or rubber spots work better. The reference spacing suits students who are about 5 ft 7 in tall.

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