Acceleration ability is all about the ability to overcome your own inertia….to move from a state of rest to a state of high velocity. This requires high starting strength values, explosiveness, and good mechanics.
On the track, keep it short. Under 40m is best. I prefer to start as short as 10m and gradually move the distance out. Keep the work intense and the rest interval long enough to keep quality high. In general 1' / 10m run is a minimum rest guideline.
Off the track you can develop explosive power and starting strength using heavy squats and pulling movements (deadlifts, OLs, etc) along with short-jump plyos like vertical jumps, standing long jumps, and standing triple jumps.
