Sprint (Sled)

A short-distance high-intensity sled push that builds lower body power, explosiveness, and cardiovascular conditioning.

Instructions

1. Place your sled on an appropriate surface, loaded to a suitable weight.
2. The sled should provide enough resistance to require effort without significantly slowing you down.
3. You may use the upright or the low handles for this exercise, depending on your preference.
4. Place your hands on the handles with your arms extended, leaning into the implement.
5. Drive through the ground with alternating, short steps.
6. Move as fast as you can for a short distance, typically 20-40 meters.
7. Maintain good posture throughout the sprint.
8. Complete your set and rest adequately before the next repetition.
9. Increase load or distance as conditioning improves.

Tips

• Short bursts of high-intensity movement are most effective for this exercise.
• Maintain explosive effort throughout the entire distance.
• Start with lighter weights to establish proper pushing mechanics.
• Rest fully between repetitions to maintain power output.
• This exercise builds lower body power and cardiovascular fitness.
• Use on a smooth, flat surface for optimal performance.