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SLED TRAINING FOR SPRINTING - ALL YOU NEED TO KNOW

John Shepherd track & field coach - author & editor

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VIDEO CONTENT
In this video we take a focussed look at how to get the most from sled training.
We consider:
The use of sleds for developing maximum velocity (it’s not just about acceleration)
What’s the best load to use on sleds?
Why there is variation in ideas as to what is the best load to use
How to get a positive training transfer between sled training and your other training
How you can integrate sled training into your training programme
How I am currently implementing it into training (late autumn training period)
If you have any questions on the content of this video or others then do drop me a message
#sprinttraining #sprintworkout #trackworkout
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THE JUMPER
Digital jumps and sprints magazine. Checkout articles, videos and other interactive content which will help you improve as both athlete and coach.
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John Shepherd is an ex Team GB long jumper and now coach to top athletes of all ages... from English Schools Champions, to European junior Champions to senior internationals. He's coached for the England team.
John is also an author having written eight books on fitness & sports training and hundreds of training articles....

Опубликовано:

29 авг 2024

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Комментарии : 46

@waynefoster2264 2 года назад

I remember watching a Jonas Dodoo video about a year ago on sleds, and he said that the glut muscles have more engagement when pulling. The pelvis tilts in different directions; posterior when pulling with a harness around the waist & anterior when pushing, causing some slight disengagement from the glut. He showed two of his athletes from profile on both. It was on his RU-vid channel. The shoulder verses the waist harnesses may also affect the athlete differently as well

@Johnshepherdtrackcoach 2 года назад

I’ll take a look and thanks for the lead… 👍🏽👍🏽

@stevebode8218 Год назад

Hi John, I use the heavier type sled with the vertical bars, carrying about 25-30kg. I ask the athlete to give me 15 metres of short sharp strides, with feet never coming above 10cm of the ground, with their hands relatively close to the top of the bars to retain the forward lean. Yes the weight is well above the 30% for most, so I attach a 100kg breaking strain 3 metre bungee to the front of the sled, then preload it by walking ahead, so that the athlete will take their first few strides with less effort to break the inertia of the load, then as the bungee gives less assistance once they are moving forward, I simply ask them to maintain strike rate and form. I’ve found the high initial input of the stretched bungee aids their confidence to attack the load, and seems to increase their willingness to do multiple reps 😉. We do about four reps per athlete, then drop to unassisted 10kg load for 4 reps, then four reps free from a three point start position, maintaining the strike rate and low foot height. The athletes corroborate your information about needing to do the free run reps to feel “normal” again! Great content, thanks for your calm and focused presentations, I’m learning a lot 😇

@xenatulin 2 года назад

It is very nice of you to support your posts with scientific articles.

@Johnshepherdtrackcoach 2 года назад

Thank-you I’ve always tried to inform my coaching with sports science too. 👍🏽🙏🏽

@xenatulin 2 года назад

@@Johnshepherdtrackcoach As a scientist, this is so valuable to me.

@nathanshoesmith6871 Год назад

This is exactly what I do. It’s nice to here someone of your experience doing the same. Heavy push helps me feel the body angle and the hips pass over a dropping shin using all the correct hip muscles. Then a very light chain pull helps me feel the same components but with less ground contact. I also do feel my brain struggle to adapt if I go from a heavy chain to pulling nothing so I try to use a very light chain right before I sprint. The jump squat info was interesting too. 👍

@Johnshepherdtrackcoach Год назад

Many thanks for sharing your experiences and thoughts. We found it hard to go from the resisted sprints to no resistance. We probably had overloaded too much … some athletes were affected less than others.

@waynefoster2264 2 года назад

Great video by the way 👍🏿

@vivinvincent692 2 года назад

thanku coach. cheers 🍻

@shanindtheeed 2 года назад

nice video, thanks coach.

@Johnshepherdtrackcoach 2 года назад

Many thanks 🙏🏽

@kernel1kadafi 2 года назад

So basically heavy loads above 30% are good for 1-4 steps. And loads around 10-15% are good for 20 meter sprints that are used as contrast training with sprints ?

@michaelyoung6837 2 года назад

Greetings coach great piece. So therefore for the first few steps in acceleration using 30% body weight would the most effective training distance be sets of 5 meters or sets of 10 meters.

@Johnshepherdtrackcoach 2 года назад

Probably 10m… 👍🏽

@DuskoMilicic 2 года назад

Hi coach, I think that biggest problem is to determine appropriate load. I found (by my opinion) better way to determent that then the BW%. You will have 2 athletes with similar speed and different weight, or very different speed and the same weight. So, for which of these athletes you get right load? Sled is one of the best connection between weight room and sprinting so I have some similar approach. You need to find you 1RM for sled, and then you can decide what to put on sled. Imagine you give then to do clean with 50%BW?. Knowing your 1RM for sled, you can use 60-100% for acceleration development (30% or 40% wont have big usage for that) Or you can use 5-30% for (some adaptation) max speed.

@davids5980 Год назад

Hi there. What is 1RM?

@DuskoMilicic Год назад

@@davids5980 1 repetition maximum like in gym. When you running 20m flying with some weihgts, as long is second 10m faster then first 10m you can incrise weight. The moment when you have the same 10m and 10m, then this is your 1RM with sled.

@davids5980 Год назад

@@DuskoMilicic Thanks!

@reneweimann Год назад

It's true. Resisted Sprinting with a sled should never be measured in % of bodyweight and rather in % of speed decrease. 10% of bodyweight can have a very different impact in individuals. Some athletes might have a speed decrease up to as much as 30% on a 10%bodyweightt-sled-res. where others will have less than 10%. Also different types of sleds as well as the surface and weather conditions have a big impact. Get yourself timiing gates, measure your athletes MAX FLY 20ies and from there you can determine everyones own working weight for the sled. Personally I found 10% speed reduction very useful for creating better top speed output and 50% speed reduction for force production for acceleration. (I know it's quite a lot compared to studies and common knowledge but that's what I worked with national and international level athletes and it worked tremendously well...)

@DuskoMilicic Год назад

@@reneweimann yes I agree. Litle simpler, but basically that it. For max speed 5-10% and 45-50% for acceleration.

@user-lg3eg1gi5y Месяц назад

Thanks for the video how much reps of 10% body weight should I do

@KX5Kat 2 года назад

I’m using an Exergenie and the resistance doesn’t equate to % of body mass (10kg of resistance on the Exergenie gives much, much more resistance than a 10kg sled)… it’s actually impossible to pull. What would 10% of BW sled load equate to in velocity deficit? Love the videos, coach!

@Johnshepherdtrackcoach 2 года назад

That's difficult for me to answer as I don't use Exergenie. It sounds like you need maybe just 3-4%. I believe though that the device creates a constant pull too??? So, that's why it's also harder i.e. you can't build momentum in the same way as you can with a sled.

@fd9777 Год назад

Coach, thanks for the given information. Bring a soccer player that wants to improve the 40 m, 4.59 or 5.00, how often should I be training? Currently training 2 times a week: 40 m x6 loaded 20 m x10 loaded Thanks in advance

@Johnshepherdtrackcoach Год назад

Sled pulls will help, as you are doing … don’t make the weight so heavy that your acceleration form is really compromised. 40m has about 20m acceleration and 20m near and at max velocity for most people (not sprinters - who will accelerate for longer). So, I would do 1 session of acceleration a week and 2 max velocity ones (fly 10m’s and 20m’s in the main). Concentric strength is more beneficial to acceleration and plyometrics for max v … so you conditioning is very important too. I would train triphasically and using complex sessions in this respect (Isometric. Eccentric. Concentric movements, plus plyos in a session. There are videos on the channel on these methods. I may be making some football related content for another channel soon, so if this comes off I’ll post notifications. Hope this helps and good luck.

@davefile3943 Год назад

coach, great content. among the best out there. quick question, at what distance do your athletes typically perform resistance pushes and pulls at 30 percent body weight or greater? also, what are you doing in the way of sets and reps with these heavier weighted pushes and pulls? lastly, do you have a preference for waist or full body harnesses and are there any brands of harnesses you prefer? dave

@luxgordhan70 2 года назад

Interesting! Thank you. Food for thought 🤔 at what age will you start sleding

@starcp44 2 года назад

You’re a great coach! Could we send to you a t shirt from my team?

@Johnshepherdtrackcoach 2 года назад

Email me at johnshepherdfitness@gmail.com many thanks 🙏🏽

@kylejones5739 2 года назад

This is great. Coach do you have a link to the research article you referenced in the video? I'd love to read more.

@ennabbas2503 Год назад

Yeah i need that too

@darylcash7257 2 года назад

Coach we have month in half to June 24-26 USTATF Region 15 Championships should i use sled with a 10 pound weight to get my athlets to accelerate .

@brahmakumar9374 2 года назад

Nice video super nice

@vika0194 Год назад

Studies I have read say that 70-75% bodyweight is the most effective load for acceleration gains.

@Johnshepherdtrackcoach Год назад

Well, some have and others have argued for a much reduced load. If you pull a very heavy weight the mechanics of the sprint action will be very disrupted. The main benefit would probably be a supplementary strength development one rather than a specific speed one. Of course training requires layering (using different loads, for example) - however, I'd not see too much acceleration gains being made from too heavy sled pulling for long periods. This is from my practical experience as well as the often contradictory sports science. Thanks for passing by.

@vika0194 Год назад

@@Johnshepherdtrackcoach Thank you.

@jugheadsrule 2 года назад

Even if you do get a potentiating effect, how long will that effect last for, a few minutes, hours, or is it longer term?

@Johnshepherdtrackcoach 2 года назад

The research and practical experience varies with the timeframe - it seems to depend on the person - it could be up to a day, even longer but a couple of hours would seem to be average ... think about the days when you compete and have rounds and finals usually you would expect to do better in the future rounds, or if you do a 100m and then long jump a few hours later - you'll be more fired up for the LJ and this in itself is a form of potentiation... nearly all the research out there indicates that the phenomenon is real and will boost performance ... you need to find out what works for you... and for a training effect to be meaningful in terms of adaptation, include potentiating activities regularly. Hope this helps and thanks for passing by

@jugheadsrule 2 года назад

@@Johnshepherdtrackcoach Thanks for the reply.

@jamaleddine8293 2 года назад

What is the name of the video coach on 1st 2nd step in running ?

@nathanieljocson9956 Год назад

got a sand bag one so i could save money by buying sand instead of plates

@brahmakumar9374 2 года назад

Coach

@Leonidas-eu9bb 11 месяцев назад

Sleds are not the answer. Sleds make it possible to keep that acceleration angles. BUT they teach wrong movement patterns because of that! They are good for specific strength. Probably much better than plyometrics/jumping. Yes i think jumping is very overrated for improving linear sprint speed.

@Johnshepherdtrackcoach 11 месяцев назад

I’d agree with you re the use of sleds and have used the more for conditioning than for direct sprint acceleration improvement. However, I’d disagree with jumps or plyometrics being overrated. There is much to say they improve max velocity and in the case of the events I coach take-off power. I see weight training as helping but not that directly (in conjunction with jump training yes ie complex/contrast methods). Thanks for passing by.