Sled Training to Increase Speed
Steve Daisey MPT, CSCS

Sled training is a form of resisted running. Resisted running is one of the fastest ways to develop speed and improve acceleration mechanics (1).

The first purpose of resisted running is to prolong the “acceleration” phase of running. Under enough resistance, running mechanics should continue to look like the first 2-3 steps of acceleration over whatever distance is covered. This is an incredibly valuable tool for the athlete to become comfortable with body position in the acceleration phase.

Secondly, resisted running also works to overload the neuromuscular system. It literally tricks the system into thinking it must work much harder to run. This has an effect similar to picking up a heavy box, then a light one, while thinking it is going to be heavy. The result is increased recruitment of motor units causing a stronger muscle contraction. The athlete will then run slightly faster shortly after performing this drill. Over time, the neuromuscular system adjusts to this resistance, resulting in speed improvements.

The easiest way to perform resisted running is through the use of a sled. A pelvic/waist strap is connected via a cord to the sled containing weight.

Most recommendations are for no more than 10-20% of body weight. This is generally for training TOP SPEED, however the early phases of acceleration can be trained over short distances (10-20 yards) with up to 50% of body weight.

Stand with your feet shoulder width apart. Take a first step (no false step or stepping backward first) The head should be aligned with the body and not staring forward. First step should be VERY forceful - accomplished by concentrating heavily on a strong, hard arm drive.

Click HERE to see a video of sled training.

Be sure to concentrate on rapid arm drive - driving the arms from the shoulders as hard and fast as possible.

A good starting program might include five 10-yard sprints (30 second active rest in between). then a 3-minute rest, followed by five 20-yard sprints (1-2 minute active rest in between). This should be performed no more than 2 times per week.

This is an excellent way to end a warm-up before competition (5-7 reps), so long as you do not fatigue. For a brief period (15-30 minutes), you will actually run slightly faster than normal.

REFERENCES:
1. Zafeiridis A, Saraslanidis P, Manou V, et al: The effects of resisted sled-pulling sprint training on acceleration and maximum speed performance. J Sports Med Phys Fitness. 2005 Sep;45(3):284-90.