Resisted Sprint
Quick Information
Category
Speed & Acceleration
Difficulty
Intermediate
Equipment
Sled
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Calves, Trunk
Movement pattern
Resisted Acceleration
Training goal
Acceleration
Sport
General Athletic Development, Football, Soccer, Rugby, Sprinting
Overview
Purpose. Overload the acceleration phase and improve horizontal force production.
How it fits the system. An intermediate-level resisted acceleration entry in the Speed & Acceleration section, programmed to develop acceleration. Related work in the library: Heavy Sled March and Sprint-Float-Sprint.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Calves, Trunk
Movement pattern
Resisted Acceleration
Equipment
Sled
Difficulty
Intermediate
How to Perform
- Attach a light sled or band so the resistance pulls straight back.
- Set up in a staggered or three-point start position.
- Drive out with a strong forward lean and long first steps.
- Push the ground back rather than reaching forward.
- Accelerate for 15 to 25 metres.
- Walk back and rest fully before the next repetition.
Coaching Cues
- Keep the lean natural, do not fold at the waist.
- Push the ground back through the whole foot.
- Use a load that slows you by no more than about 10 to 20 percent.
Common Mistakes
- Using so much resistance that mechanics break down.
- Bending at the waist rather than leaning from the ankles.
- Cutting the rest short.
Progressions & Regressions
Progressions
Gradually reduce resistance and increase speed, or alternate with free sprints.
Regressions
Reduce the resistance and the distance.
When to Use It
When to use
In acceleration blocks for field sport and track athletes.
When not to use
With hamstring soreness or recent strain.
Programming
6 to 8 sprints of 15 to 25 metres with two to three minutes rest.
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