Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, size and flexibility. This week we highlight Sled Drives [a.k.a. Drags], an exercise that develops explosive lower body strength to increase speed and acceleration.
Who’s Doing It
Marques Colston
Drew Brees
University of Georgia Baseball
Jermaine Gresham
Gordon Beckham
UCLA Football
Muscular Benefits
Develops strength and power in the glutes, quads, hamstrings and calves
Improves neuromuscular activation and coordination
Engages core muscles that stabilize the trunk while sprinting
Sports Performance Benefits
Improves explosive acceleration
Lengthens stride for increased top speed
Develops running technique, including a powerful leg and arm drive
Sled Drive Description
Assume start position with body at approximately 45-degree angle
Drive off rear leg to begin sprint; maintain 45-degree angle
Continue sprinting with powerful arm and leg drive for specified yards
Sets/Reps: 4x40 yards [20 yards down and back]
Coaching Points
Focus on driving knees up and arms straight forward
Maintain forward lean at 45-degree angle
Perform at maximum effort with light weight
Perform two to three unloaded starts following drill
