# PWR-009 — Acceleration: learner worksheet Release: Revision 7T · Full Tutorial Edition Estimated time: Estimated 17 min reading; practical time is provider-set Difficulty: Advanced Equipment: Specialist equipment — A level sprint lane with a separate marked deceleration zone; Timing gates or validated split-timing equipment; Start-line and 10 m markers; Secure task-appropriate footwear; A start-and-split log containing foot marks, surface, footwear, timing-gate positions, first movement, 0–10 m time, video validity and rejected-trial reasons. Space: Open movement area Automated structural checklist: 10 of 10 structural checks present Evidence quality/context: G4; Deep research depth Automated method-quality band: Comprehensive Method-rating basis: Structure coverage, instruction/check specificity, alternative distinctness, source troubleshooting, comparison depth and whether purpose/check fields are authored rather than derived. Editorial review: Pending manual editorial sign off ## Before you begin - [ ] I read the tutorial authority and stop conditions. - [ ] I have the required equipment/space or a declared accessible alternative. ## Canonical source context Acceleration here means gaining sprint velocity across a measured ten metres. Gate zero, gate five and gate ten create a departure split and a transition split. A side camera verifies the launch: shoes remain on their tape marks, no preload crosses the beam, pelvis and trunk project together, and touchdown one does not reach ahead of the moving hip. Frames after gate five show whether posture rises over several contacts rather than popping upright. Each departure receives separate tags for trigger, first motion, touchdown, projection, transition rhythm and post-gate deceleration. Only a run whose tags pass may contribute split times. A tempting clock reading is discarded when a shoe creeps, the timer fires falsely, an opening stride brakes forward motion, or sprinting ends at gate ten. The timed fixture finishes at ten metres, but the athlete continues into a dedicated slowdown corridor before turning. A qualified sprint coach sets readiness, warm-up, intensity, recovery, departure count, surface and hardware. Review begins with validity tags, continues with 0–5 m and 5–10 m clocks, and ends with the total. That order shows whether change arose during launch or transition and prevents one fast number from hiding a different start geometry. Target outcome: Using the same photographed launch geometry, the learner completes two coach-authorised ten-metre departures with valid beam trigger, forward projection, split continuity and post-gate slowdown, then locates any time change in 0–5 m or 5–10 m. ### Authority and setup conditions - Walk the entire lane and remove people, objects, wet patches and loose material. - Confirm that the timing starts from the same body movement or external signal on every trial. - Tell the provider about lower-limb pain, recent sprinting absence, hamstring or tendon injury and illness or heat concerns. - Walk through the start, sprint lane and full runoff before timing anything. Put both feet on their marks and confirm the learner can hold the photographed start without a balance step. - Use progressive run-throughs to practise waiting without creeping, pushing from the marked stance and continuing into the full runoff before timing begins. ### Required or supplied materials - A level sprint lane with a separate marked deceleration zone - Timing gates or validated split-timing equipment - Start-line and 10 m markers - Secure task-appropriate footwear - A start-and-split log containing foot marks, surface, footwear, timing-gate positions, first movement, 0–10 m time, video validity and rejected-trial reasons. ## 1. Rebuild launch geometry Align lead and rear toes with their taped coordinates, copy the photographed hip height, and set the same arm forward. Let the coach confirm camera and gate-zero alignment. Why: Changed toe spacing or hip height creates a different launch rather than a clean retest. Success check: Reference photo and live side view show matching shoes, pelvis height and arm arrangement. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Reference photo and live side view show matching shoes, pelvis height and arm arrangement.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 2. Prove a zero-momentum trigger Settle pressure toward the lead side while both shoes stay quiet behind gate zero. Maintain one visible still frame before the agreed self-start movement fires timing. Why: Pre-trigger rocking supplies unmeasured momentum and shortens the recorded departure artificially. Success check: A freeze-frame precedes first motion, and gate zero remains clear until that motion. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “A freeze-frame precedes first motion, and gate zero remains clear until that motion.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 3. Project pelvis through gate zero At release, push from the rear side so shin, pelvis and trunk translate forward together. Keep the chest from rising ahead of pelvic travel and omit any balance shuffle. Why: Coordinated forward projection converts push into displacement instead of spending time rearranging posture vertically. Success check: First-motion video shows pelvic travel toward lane centre before any obvious upright lift. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “First-motion video shows pelvic travel toward lane centre before any obvious upright lift.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 4. Audit touchdown one Recover the swing thigh promptly, place touchdown one near or just behind projected hip position, and coordinate the opposite arm through the launch rhythm. Why: An outstretched opening foot applies braking exactly where early velocity should be increasing. Success check: Side footage places the first shoe near hip projection, with no heel reaching forward. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Side footage places the first shoe near hip projection, with no heel reaching forward.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 5. Complete the departure split During contacts two and three, direct force backward into the lane, preserve broad shin-to-trunk alignment, and allow step travel to expand progressively toward gate five. Why: Useful 0–5 m acceleration comes from successive projections, not a single exaggerated bound. Success check: Gate-five footage contains no stutter, crossover, sudden rise or conspicuous forward reach. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Gate-five footage contains no stutter, crossover, sudden rise or conspicuous forward reach.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 6. Transition after gate five Across 5–10 m, raise posture over several footfalls while cadence develops naturally. Direct vision beyond gate ten and avoid forcing longer strides from the knee. Why: Gradual transition preserves acceleration mechanics; an instant upright switch belongs to neither launch nor mature maximum-speed running. Success check: Frame sequence shows progressive trunk rise and uninterrupted rhythm across the middle gate. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Frame sequence shows progressive trunk rise and uninterrupted rhythm across the middle gate.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 7. Clear gate ten in stride Maintain sprint rhythm through the second timing beam and for several metres afterward. Do not lean, leap, reach with the head or prepare a plant at gate ten. Why: Finish gestures contaminate the 5–10 m clock and add an unnecessary braking impulse. Success check: Gate ten is crossed on a normal footfall cycle with velocity continuing beyond timing. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Gate ten is crossed on a normal footfall cycle with velocity continuing beyond timing.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 8. Use post-gate slowdown space Inside the marked corridor, reduce velocity through successive footfalls until walking pace is reached. Turn back only after the coach confirms timing traffic is clear. Why: Separating sprint measurement from deceleration avoids a forced stop or high-speed pivot near equipment. Success check: Slowdown stays inside its corridor, with no skid, cut, gate collision or rapid turn. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Slowdown stays inside its corridor, with no skid, cut, gate collision or rapid turn.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 9. Validate tags before clocks Score gate-zero stillness, first-motion projection and touchdown one before opening split results. Next score posture transition, rhythm, gate-ten continuity and corridor use. Why: Technical validity determines whether either clock value belongs in the acceleration record. Success check: Each retained departure has a completed launch row and transition row beside its clocks. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Each retained departure has a completed launch row and transition row beside its clocks.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 10. Locate the changed sector Compare 0–5 m and 5–10 m separately, then add them to verify the displayed total. Match any meaningful difference with the corresponding tagged frame sequence. Why: Split diagnosis distinguishes altered departure mechanics from altered transition rhythm and prevents vague feedback. Success check: The review names a valid sector difference, its arithmetic, and one relevant video observation. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The review names a valid sector difference, its arithmetic, and one relevant video observation.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## Reflection What changed? ________________________________________________________________________________ What remains difficult? ________________________________________________________________________________ What will I repeat, adapt, ask for help with, or stop? ________________________________________________________________________________ --- Completion of this worksheet demonstrates tutorial participation only. It does not establish capability, qualification, safety clearance, diagnosis, treatment or independent validation.