Resisted Sprint (Sled)

An explosive sprinting exercise performed while pushing a weighted sled to develop power and speed.

Instructions

1. Load a sled to an appropriate weight and position yourself behind it.
2. Grasp the handles with both hands at approximately waist to mid-chest height.
3. Assume a sprinting position with a slight forward lean and engaged core.
4. Explosively drive forward, pushing the sled with maximum power and leg drive.
5. Maintain a sprinting cadence, driving hard through the ground with each step.
6. Complete the prescribed distance and gradually decelerate, maintaining control.

Tips

• Drive explosively from your legs; this is a power movement, not a strength movement.
• Lean slightly forward into the push; this is not a vertical push like a leg press.
• Maintain high cadence and rapid leg turnover throughout the sprint.
• Focus on powerful hip extension and knee drive.
• Rest fully between sets to maintain power output and prevent form breakdown.