One of the most effective training devices to improve speed are resistance sleds. With a little knowledge and proper planning you can train a wide range of speed abilities.
For the purpose of this article to reach the broadest range of application I will use general parameters. Use these as a starting point then adjust according to your athletes particular make up and abilities.
Heavy sleds generally improve your acceleration abilities. Suggested loads range from 20%-40% of your body weight (BW). For example a 100lb athlete would use around 20lb-40lbs of weighted resistance.
Working distances of 10 to 30 yards will develop acceleration abilities.
Light sleds tend to improve maximum velocity or top end speed. Suggested loads range from 5% – 15% of your body weight (BW).
Training distances should be anywhere from 60 – 100 yards.
Other considerations may be whether to use “push” or “pull” sleds. Push sleds are great for acceleration, develop knee extension, and quad strength. Pull type sleds promote hip extension and develop gluteal strength. My suggestion is to use both if possible.
Lastly find a smooth consistent surface, a irregular or bumpy surface will affect the weight and also the application of resistance as well as throw off proper running mechanics. A bouncing, jerking sled defeats the purpose.
