Sled-Resisted Deceleration March
Quick Information
Category
Deceleration & Braking
Difficulty
Beginner
Equipment
Sled
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Gastrocnemius, Soleus, Erector Spinae, Obliques
Movement pattern
Forward March Against Resistance with Braking
Training goal
Deceleration
Sport
Sprinting, Football, Soccer, Basketball, Hockey, Rugby, General Athletic Development
Overview
Purpose. Build braking strength with low joint stress and no impact.
How it fits the system. A beginner-level forward march against resistance with braking entry in the Deceleration & Braking section, programmed to develop deceleration. Related work in the library: Split-Stance Drop and Stick and Reactive Mirror Cut.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Gastrocnemius, Soleus, Erector Spinae, Obliques
Movement pattern
Forward March Against Resistance with Braking
Equipment
Sled
Difficulty
Beginner
How to Perform
- Load a sled heavily and attach a harness or hold the straps.
- March forward for three steps.
- Stop hard and hold the braced position for two seconds.
- Repeat for the prescribed distance.
Coaching Cues
- "Whole foot on the ground."
- "Chest over the front knee."
- "Stop dead, do not drift."
Common Mistakes
- Loading too light to require real braking.
- Standing upright and losing the forward lean.
Progressions & Regressions
Progressions
Increase load or reduce the number of steps between stops.
Regressions
Reduce load and use a longer march segment.
When to Use It
When to use
General preparation, rehabilitation and low-impact conditioning.
When not to use
Acute calf or Achilles pain.
Programming
4–6 sets of 15–20 metres, 60–90 seconds rest.
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