My Top 3 Sled Training Drills for Speed Enhancement

A great tool for speed development and 40 yard dash improvement is the use of a weighted speed sled in your training program. I use the weight sled often with my athlete preparing for the NFL Combine, and with great success!

A weighted sled improves acceleration and power development in the running stride. It allows the body to feel forward body lean, critical for acceleration.

Here are my top three drills with the weighted sled for speed enhancement.

Drill #1   10 yard Accelerations
From a 40 yard dash start position accelerate out 10 yards with proper 40 yard dash technique and breathing

Drill #2 Resisted Marching
Using a heavier resistance on the sled perform a marching A focusing on forward body lean, firing the hip flexors and good arm action. Perform this drill out to 20 yards.

Drill #3 Backpedal Drives
With the harness or belt on backwards, athlete performs a resisted backpedal, focusing on keep the hips low and extending the leg through each stride with good arm action.

Try these three drills to improve you speed and train for the 40 yard dash. Be sure when speed training with any resistance, that the resistance level is set to 7-10% of the athletes bodyweight. This will allow the athlete to sprint without compromising running form.

With my athletes I use the SpeedTools Speed Sled, it is easily portable to and from the track or field.

Train Hard,

Mike Gough

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