Strength/Speed Training Drills with a Speed Sled by Tony Reynolds

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Complements of www.TrainerClipart.com/www.PSSathletics.com

  Here lately I have been getting more and more questions about how we use speed

  sleds for upper body strength and recovery days.  For this reason, I thought I would

share 5 of my favorite sled drills with you.

 

Sled Set-Up-Attach a somewhat lengthy rope to your sled.  Tie a secure 6-8 inch loop

on the distal end of the rope.  Tie another 6-8 inch loop on each end of a second rope

that is 6 to 8 feet long.  Feed the second rope through the loop of the first rope.  You

should be able to freely slide the second rope through the loop of the first rope.

 

Perform all of the exercises while walking at a constant pace.  Move the weight slow

enough not to cause the sled to slide excessively due to momentum.

 

 

 

Start with the arms extended in front of the body at chest height.  Walk backwards and pull back into a T position.

 

 

Step forward into a lunge under tension.  While holding the lunge, press the handles forward.  Step back up and forward, take a couple steps and repeat with the other foot forward.

 

 

Hold the ropes overhead. While walking perform triceps extension.

 

 

Start with the arm across the chest at the contralateral hip. While walking laterally perform a lateral raise.

 

 

Start with the arms extended in front of the body at chest height.  Walk backwards and pull overhead into a "I: position.


Submitted by DMorgan on Thu, 07/27/2006 - 8:22pm.

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