Acceleration Training: Sled Drag Sprints

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Acceleration Training: Sled Drag Sprints

Like @michael_boyle1959 posted last week we’ve been loving the use of sled sprints in our acceleration progression at @bodybyboyle.

The small external load from the sled has been hugely beneficial in developing acceleration power and achieving the the torso, hip and arm positions we want to see during sprinting

A huge coaching point here is to make sure that you don’t overload this exercise! Often athletes and coaches will falter by trying to add to much weight but often with acceleration work, less is more.

We’ve found that selecting a load that is directly related to the athletes flying 10 yard sprint time helps ensure appropriate loading. We want the 10 yard split for the loaded sled sprint to be roughly 150% of the regular flying 10 yard sprint. So if the athlete runs a 1.5 second flying 10 then their sled sprint should be 2.25 seconds. It’s always best to start light and add weight as you go then start to heavy and have unload it. If you don’t have the ability to time your athletes you can go by feel but remember that it should still look fast! Not that the athlete shown here is only pulling 15 lbs.

Give these a try for yourself and let us know how you like them!