Resisted Sled Sprint
Quick Information
Category
Speed & Acceleration
Difficulty
Advanced
Equipment
Sled, Harness
Primary muscle group
Gluteus Maximus, Quadriceps, Hamstrings
Secondary muscle groups
Gastrocnemius, Soleus, Core
Movement pattern
Resisted Horizontal Acceleration
Training goal
Acceleration, Horizontal Force Production
Sport
Sprinting, Football, Rugby, Basketball
Overview
Purpose. Sprint against light to moderate sled load, reinforcing the forward trunk lean and horizontal push that define good acceleration.
How it fits the system. An advanced-level resisted horizontal acceleration entry in the Speed & Acceleration section, programmed to develop acceleration, horizontal force production. Related work in the library: Heavy Sled March and Hill Sprint.
Primary muscles
Gluteus Maximus, Quadriceps, Hamstrings
Secondary muscles
Gastrocnemius, Soleus, Core
Movement pattern
Resisted Horizontal Acceleration
Equipment
Sled, Harness
Difficulty
Advanced
How to Perform
- Attach a sled with a load that slows you by roughly 10 to 30 percent, using a waist or shoulder harness.
- Start in a two-point or three-point stance with a forward shin angle.
- Drive out for 10 to 20 metres, pushing the ground back rather than reaching forward.
- Release the harness, walk back, and rest fully.
Coaching Cues
- Push the ground behind you; do not pull yourself forward.
- Keep a straight line from the ankle through the hip to the shoulder early on.
- Arms drive long and low.
- If the stride shortens into a shuffle, the load is too heavy.
Common Mistakes
- Loading so heavily that the sprint becomes a march.
- Standing up in the first three steps, which loses the acceleration position.
- Using it as conditioning with short rest periods.
Progressions & Regressions
Progressions
Reduce load and increase distance to shift the emphasis from force toward velocity.
Regressions
Heavy Sled March, or unresisted short accelerations.
When to Use It
When to use
Early in a speed or power session, in the general and specific preparation phases.
When not to use
On fatigued legs, on surfaces that catch the sled, or with current hamstring or groin pain.
Programming
4 to 8 runs of 10 to 20 metres with two to three minutes of recovery.
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