Exercise of the Week: Sled Drives

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 - 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 University...
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