The Power of Projection: Unlocking Faster Acceleration for Sprinters and Team Sport Athletes

Acceleration is the cornerstone of success in both sprinting and team sports. Whether you’re exploding out of the blocks or breaking free from a defender, those first few steps often determine the outcome. But what separates an average start from an elite start? One key factor: ‘Projection’.

What is Projection?

In sprinting and team sports, ‘Projection’ refers to how effectively an athlete propels their center of mass forward during each step of acceleration. It’s not just about moving your legs fast — it’s about creating horizontal force and directing your body into an optimal forward-leaning position.

Research by Clark and Weyand (2014) highlights that elite sprinters generate greater horizontal force in early steps compared to sub-elite athletes. This force production, paired with the right body angle (roughly 45 degrees at push-off), allows athletes to project themselves forward efficiently.

Imagine a sprinter bursting out of the blocks — their shin angles are low, their torso leans forward, and they push backward and downward into the track. This backward push creates forward motion, almost like launching a rocket. In contrast, an athlete who pops upright too soon loses this forward drive, sacrificing speed and momentum.

Why Team Sport Athletes Need Projection Too

For team sport athletes — netballers, footballers, rugby players — the principles of projection still apply. When a player reacts to a turnover or races to intercept a pass, their ability to accelerate quickly often hinges on how well they project their body.

Take a netball defender chasing a loose ball. If they step forward with an upright torso, they may cover ground slower. But if they project forward, pushing off the ground with a low shin angle and a forward lean, they’ll reach the ball faster.

A study by Morin et al. (2017) found that horizontal force output is directly correlated with sprint performance — even in team sport athletes. The better the projection, the faster the acceleration.

Training for Better Projection

So, how do we train projection?

1. Reinforce Mechanics: Focused exercises such as wall drills, falling starts, and resisted sprints encourage athletes to feel and maintain the forward lean and low shin angles required for optimal projection.

2. Sprint Fast, Often: Nothing replicates sprinting like sprinting. Frequent, high-quality sprints — with a focus on the first 5-10 meters — help athletes transfer strength and mechanics into speed.

Final Thoughts

Whether you’re a sprinter shaving milliseconds off your 100m time or a netballer exploding out of a defensive stance, projection is a non-negotiable piece of the acceleration puzzle. Mastering the ability to push backward to move forward could be the difference between good and game-changing speed.

References:

Clark, K. P., & Weyand, P. G. (2014). Are running speeds maximized with simple-spring stance mechanics? Journal of Applied Physiology, 117(6), 604-615.

Morin, J. B., Edouard, P., & Samozino, P. (2017). Technical ability of force application as a determinant factor of sprint performance. Medicine and Science in Sports and Exercise, 49(7), 1413-1421.