Aquabag Drill Acceleration

Aquabag drill acceleration is an explosive sprint workout where you accelerate explosively from a static position with an aquabag on your shoulders over a short distance (5-10 metres). The aquabag adds unstable load to the acceleration phase, requiring extra core stability as the water moves backwards during your forward explosion. The exercise develops explosive starting power and functional power for sprinting under challenging conditions.

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Aquabag Drill Acceleration

Purpose of the exercise

Explosive strength exercise for the quadriceps, glutes, hamstrings, calves and core. Improves acceleration strength, explosive take-off speed and forward power output. Also effective for developing drive-phase mechanics, for sport-specific explosiveness and for metabolic conditioning. Helps improve first-step quickness and acceleration power.

Supplies

Aquabag/water bag (start filled 40-60%)
Sprint space (minimum 10-15 metres)
Flat surface with good traction
Markings for start and finish

Starting position

Place the aquabag on your shoulders (behind neck)
Stand in athletic stance or sprint-start position
Hold the aquabag with both hands
Lean forward slightly
Feet at hip width or in split stance
Tighten your core to the max
Get ready for explosive start

Implementation

Explode forward with maximum power
Drive powerfully through your front feet
Lean forward into good sprinting position (45 degrees)
Use powerful arm-drive
Make powerful, driving moves
Stabilise the aquabag moving backwards
Accelerate over 5-10 metres
Reduce speed controlled
Walk out and reset

Points of interest

✓ Explode maximum from static start
✓ Lean forward in good drive-phase stance
✓ Maximise your core to stabilise aquabag
✓ Push forcefully through your front feet
✓ Use active, powerful arm-swing
✓ Compensate for water moving backwards
✓ Breathe powerfully and explosively
✗ Avoid staying too upright (loss of power)
✗ Don't let the aquabag pull you off balance
✗ Don't start without an adequate warm-up
✗ Do not sprint on smooth surface
✗ Do not use too full aquabag
✗ Do too many repetitions without recovery (quality > quantity)

When this exercise?

This exercise is suitable for athletes who want to develop explosive acceleration power (sprinters, footballers, rugby players). Ideal for sport-specific power training. Highly effective for improving first-step quickness and 0-10 metre sprint speed. Perfect for tactical athletes training explosive starts under load. Also valuable for metabolic conditioning and HIIT. NOT suitable for beginners without a sprint base. For hamstring, knee or Achilles tendon complaints, get an assessment first. Start with half-filled aquabag and build intensity gradually. Use short work periods (5-10 seconds) with ample rest (1-2 minutes) for quality training.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.