In previous posts, I have emphasized how acceleration is an important ingredient in whitewater slalom. Top speed is rare, but turns and re-accelerations of the boat are frequent in slalom racing. Every turn slows down the boat (although you should try to conserve as much speed as possible with each turn), requiring a re-acceleration of the boat.
This is not unlike many other sports, such as ball sports (soccer, basketball, rugby, etc.) where the athletes are rarely running at top speed, but are frequently changing direction and re-accelerating. So, this phenomenon of acceleration is not particular to whitewater slalom and has been thoroughly studied and researched. Top athletes in other sports have already devised methods of training for acceleration and these methods have been tested and evaluated.
Here is a link to an article that speaks about some of the research about acceleration training, both for methods that work and training approaches that have been disproven:
http://www.pponline.co.uk/encyc/how-to-increase-acceleration-and-become-a-faster-athlete-31800
So, how do you train to develop acceleration? Strength training is one important way to train for acceleration. It has been proven to increase acceleration. In fact, power lifters, who don't even train for running are often very fast out of the blocks when they try sprinting because of the great leg strength of the power lifters. To train for strength, use heavy weight and low reps (1-5 reps). This will help greatly with acceleration.
Another method that some athletes use is weighted sleds. To be effective, the weight should be moderate, but not excessive. The athlete tows a weight behind him and runs.
Boaters could do something similar, sprinting while towing something behind the boat, having a rope wrapped around the boat, or pulling another boater. This should be done sprinting, not as endurance training in order to develop acceleration. And the weight should be proportionate to the boater's weight and strength, but not excessive.
Another method that some athletes use is plyometrics, such as hopping or bounding or bench jumps to increase the power of the legs. This comes more into play for speed than for acceleration though. In other words, it doesn't affect your time over the first 5 meters, but does speed you up over a 50-100 meter sprint.
There are plyometric exercises that work the upper body and torso and could be effective for boaters also. For example, medicine ball exercises and plyometric push-ups work the upper body and develop the explosive power that helps with speed.
Some techniques that haven't been proven to improve acceleration are endurance training, training with very heavy weighted sleds, and overspeed training, where you run downhill or with an elastic band pulling to increase your speed. These techniques may affect other abilities, but not acceleration.
Also, acceleration training should be combined with sprint training in a planned program. Sprint training is training at or near full speed without any equipment or resistance other than the normal resistance. There should be some combination of both acceleration training and sprint training in the program.
And the acceleration training should include not just straight ahead training, but turning and movements to each side at full speed (agility training). In other words, just doing straight ahead sprints isn't sufficient- you need to do some gate training also- some combination of straight-ahead training and gate training.
Here is the link to the article:
http://www.pponline.co.uk/encyc/how-to-increase-acceleration-and-become-a-faster-athlete-31800
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