Heavy Sled March
Quick Information
Category
Speed & Acceleration
Difficulty
Beginner
Equipment
Sled
Primary muscle group
Gluteus Maximus, Hamstrings, Quadriceps
Secondary muscle groups
Soleus, Adductor Magnus, Core
Movement pattern
Horizontal Push
Training goal
Acceleration, Power
Sport
General Athletic Development, Football, Soccer, MMA, Sprinting
Overview
Purpose. Maximise horizontal force production and teach a sustained, projected body position.
How it fits the system. A beginner-level horizontal push entry in the Speed & Acceleration section, programmed to develop acceleration, power. Related work in the library: Resisted Sprint and Sprint-Float-Sprint.
Primary muscles
Gluteus Maximus, Hamstrings, Quadriceps
Secondary muscles
Soleus, Adductor Magnus, Core
Movement pattern
Horizontal Push
Equipment
Sled
Difficulty
Beginner
How to Perform
1. Load the sled heavily enough that you can only march, not run.2. Attach the harness or hold the straps and set a long body line with a positive shin angle.3. Drive one leg down and back into the ground, extending the hip fully on each step.4. Keep the torso angle constant and the steps deliberate for 10 to 20 metres.5. Walk back to the start and reset before the next repetition.
Coaching Cues
Long spine from the ear to the back heel; push the floor away behind you; one deliberate step at a time.
Common Mistakes
Bending at the waist instead of leaning as one line; short choppy steps; letting the load pull the hips into flexion.
Progressions & Regressions
Progressions
reduce load and increase speed toward a sled run; then to a resisted flying start.
Regressions
wall march or band-resisted march with a partner.
When to Use It
When to use
early in a speed block, or in-season as a low-eccentric alternative to sprinting.
When not to use
when the goal is late acceleration or top speed mechanics; heavy loads distort the upright pattern.
Programming
4 to 6 sets of 10 to 20 m at 50 to 100 percent of body mass on the sled, with 90 to 180 seconds of rest.
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