Aquabag Drill Explosive Acceleration

Aquabag Drill Explosive Acceleration

Purpose of the exercise

Explosive strength exercise for quadriceps, glutes, hamstrings, calves and core. Aimed at improving acceleration power, starting speed and horizontal force production. Ideal for training first-step explosiveness, drive-phase mechanics and sport-specific power. Also effective within HIIT and power-conditioning programmes.

Supplies

• Aquabag/water bag (40-60% filled)

• Sprint space (minimum 10-15 metres)

• Flat surface with good grip

• Markings for start and end point

Starting position

1. Place the aquabag firmly on the shoulders

2. Adopt an athletic sprint-start position

3. Hold the aquabag with both hands

4. Light forward lean from ankles and hips

5. Feet in split stance

6. Core tightened

7. Focus on explosive start

Implementation

1. Explode powerfully forward

2. Apply maximum force through the front feet

3. Maintain a low acceleration stance (±45°)

4. Use powerful arm-drive

5. Make short, explosive passes

6. Stabilise the aquabag against water displacement

7. Speeds up to 5-10 metres

8. Brake controlled

9. Walk out quietly

Points of interest

✓ Maximum intention with each repetition
✓ Core continuously tightened
✓ Powerful push-off via front feet
✓ Active arm swing
✓ Focus on quality and explosiveness

✗ Sprinting too straight
✗ Having Aquabag “pulled”
✗ Use too full aquabag
✗ Sprinting without a warm-up
✗ Rest too short between repetitions

When this exercise?

Suitable for experienced athletes who want to improve explosive acceleration (football, athletics, rugby, tactical athletes). Ideal for power training and sprint-specific programmes. Less suitable for beginners or with acute hamstring, knee or Achilles tendon problems. Work with short effort (5-8 sec) and long rest (1-2 min).