Pulling a weighted sled effectively works the drive phase of a sprint; and an improved drive phase makes for faster starts and greater acceleration. “Sled pulls provide added resistance to the hips and hamstrings,” Abernethy says. “When you start to strain as you sprint against the resistance, you train the central nervous system, which tells the body to work harder. Then, once you take off the sled, working at the same intensity as you did with the sled makes you faster.” Like over-speed sprints, resistive sprints have the potential for injury when fatigue sets in and mechanics break down. Therefore, only perform sled pulls for 30 yards.

• Attach weight sled to body harness
• Sprint 30 yards pulling against sled
• Use 10-15 percent of body weight on sled

Coaching Point: “Sometimes, when you pull against a sled, your arms swing across your body to help pull the extra weight. Make sure your arms drive front to back, and keep your entire body loose. Don’t overstrain your face or abs.”