Sled Drill For Football Players
Weighted sleds have been used for many years to help football players increase power and strength. Used in the correct way, weighted sleds can also be used to improve speed. Weighted sleds can target the power generated off the ground leading to improve stride length. Each foot strike off the ground will propel your body forward. In this particular drill we will focus on proper body alignment and hip strength.
Proper Body Positioning Is Important
Notice in the video the athlete is down in a 45° angle. This position is important to mimic. Learning how to stay in a flat back position while creating force from the ground will help improve not only your acceleration, but stride length as you increase running distances.
Position your body flat and drive through your glutes. With Kbands on this form will be difficult. The base leg will receive added resistance from Kbands. The front leg will also be under more stress. Each stride it is important to focus on driving through the ground hesitating for a split second and then pushing the weight again maintaining proper back alignment.
Drive Your Hips On During The Static Hold
Noticed the hesitation in the video. When the knee is at its peak, hesitate and hold that position. Drive your hips down to the floor so that your body is flat. This portion of the exercise is very important. Work for maximal hip extension and glute activation. The leg resistance bands will amplify the effects of the sled greatly.
Weighted Sled With Kbands
This drill not only focuses on power driving a sled, but the leg resistance bands element as well. Each training aid will help your body change independently. Complete four sets of 20 to 30 feet before recovering. Add weight each set. Be conscious of the load though. If the weight of the sled is too much, and it requires your form to break down, then you must lighten the load. Increase the load in increments of 10 to 20 pounds. Please feel free to leave us a comment or send us an email of any questions that you have.