Tempo training moves at a controlled pace but under control efficiently to make a quicker/dynamic transition into an explosive movement to cover a specified distance over time and under a specific tension of resistance. Understanding tempo training can also be associated with weight training, characterized as slow and controlled movements in the eccentric, concentric, and isometric (top/bottom) points of the lift for muscle growth.

As the above can contribute to the athlete’s overall success, unfortunately, many cannot accelerate, decelerate, reach speed, or top speed because they mindlessly move through reps, whether in the weight room or on the field. Therefore, this article refers to the counterintuitive aspect of training for speed, explosive, lateral movements, acceleration, and deceleration, which are pre-emptive for athletic performance.

Tempo training focuses on building work capacity through various light and intensive runs based on the athlete’s training age and the resistance, if any, used. If trained correctly, this would allow one to run at faster velocities with relatively short recovery periods (anaerobically), conditioning the body to adapt to working at rapid intervals and limiting recovery time.

When looking for endurance, extensive tempo work (aerobic) promotes general fitness development and recovery. Extensive tempo runs are performed in-between high-intensity training sessions on dryland (soft) surfaces (i.e., natural grass) in configurations and over distances that allow for easy implementation on a weak playing field.

For coaches and athletes, following high-low training days coupled with low-intensity tempo days throughout the week – provides a good fit for building the extensive work capacity of speed and power athletes while building recovery mechanisms before any additional training days based on the sheer volume of work performed.

While not exhaustive, tempo training on dryland can be performed in the form of medicine ball variations, shot put throws, and backward throws for the distance between specific yardage, which provides a more comprehensive yet effective low-intensity workout. Additionally, creating distances of yardage based on the particular sport ensures effective and efficient running mechanics that remain adequate for strength and efficient fatigue, pre, during, and post-season management.

Sled tempo training allows the body to handle yet adapt to measurable loads over varied distances to improve biomechanics, first step explosiveness, acceleration, and deceleration. In addition, this training can aid in preventing injuries around the major joints and muscle groups.

Here are Five Sled Tempo Training Exercises For Success:

When considering sled tempo training, below are five variations (please determine your set x reps based on training age and level) used for technical purposes, strength, speed, and explosiveness.

A hip harness should help the athletes drive their hips forward, power production, and express strength through speed. The shoulder harness is sufficient; however, it can limit the explosive movement and drive phase of sprinting.

(1) Weighted Sled Drives

• Set up cones five, ten, to fifteen yards apart;
• Maintain forward lean at 45 degrees while putting force into the ground, accelerate through the first five to ten yards;
• Maintain technical efficiency after ten yards to accelerate again;
• Focus on extension through the movement, driving the knees, and keeping arms straight forward, driving for proficiency;

The goal is to overload the athlete to fire up the nervous system, which will not affect one’s performance. Therefore, if performed on practice or game day, keep the load light so it will not affect performance. On a training day, the reps can stay between one to five, with the loads varying.

(2) Acceleration – Deceleration Run

• Load the sled up with 10-20 of body weight;
• Set up cones five, ten, fifteen, or 20 yards apart;
• Set up in a 3-point or regular athletic start;
• Explode through by driving explosively for the first ten yards, or whichever is comfortable;
• Decelerate the next yards at high efficiency with the thought of accelerating again.

The goal is to accelerate out quickly and drive through to the deceleration as hitting the positions.

(3) Build-Up Runs

• Keep the sled empty or load it up 10-20 of body weight;
• Set up a cone distance from 5 to 40 yards apart;
• Drive explosively through the start phase and maintain an exaggerated jog (as if you are about to start running). At the second cone, pick up your speed; at the third cone, increase the speed the same as the fourth cone, then begin to decelerate for the next five to ten yards.

This variation builds strength endurance properties and lactate tolerance to enhance their overall endurance performance.

(4) Backward Runs

• Keep the sled empty or load it up 10-20 of body weight;
• Set up a cone distance from 5 to 40 yards apart;
• Follow the same guidelines as above.

(5) Lateral Runs

• Keep the sled empty or load it up 10-20 of body weight;
• Set up a cone distance from 5 to 40 yards apart;
• Keep your center of gravity low, and stay athletic. At each cone, please build up your speed as you reach the designated yards.

Using the sled allows the athlete to harness any bad form (running with anger or excitement), to maintain efficiency and quicker times as if one did not train with the sled.

Please note that excessive intensive tempo workouts can result in extreme fatigue, overtraining, blunted recovery, and central nervous system disruptions if the volume is too high or sessions are not. Therefore, please do not automatically reject a common practice that has led to good results and progress because it does not fit someone’s narrative.

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