Exercise of the Week: Sled Drives

May 11, 2011

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding 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
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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