Guys, I'm training a few high school football players for next season. The goal is to improve their explosiveness/acceleration. I researched sled sprints and most camps recommend unweighted sprints after using the sled to "trick" the body. From your personal experience, which is the MOST effective way to see the effect for acceleration? 1.) Sled Sprint x 15-20 yards wait 30-45 seconds then 15-20 yard unweighted sprints. Take 2-3 minutes rest and do it again for 5-6 sets? Or 2.) Sled Sprint x 15 yards with 1-2 minutes rest between sets for 5-6 sets. Rest 2-3 minutes then do the unweighted sprints for 5-6 sets?
Sprinting with sleds can be detrimental to running technique and should be avoided. Walk with the sled and the increased power can translated to sprinting. You can pull a sled 3x per week and alternate a light, med, and heavy load. Louie Simmons uses this technique and has bettered sprint times in advanced athletes significantly.
You could do that, yes. You can also separate the two forms of training. Try it both ways and see which one yields better results.
Hill sprints. It worked for Walter Payton.
Make sure your kid is wearing cleats. Try it with and without a pulling harness - it's a treat. Bear hugging a sandbag is another option.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
Used to do this with bungees and sleds back in track. We used parachutes in hockey. There was a reason why I was a 49 second 400m runner, and part of it can be attributed to this sort of training I did.
However, if you aren't aware of it, you can easily over or understride to compensate for the resistence. The only way we did this sort of training was with someone watching at our sides.
I would listen to Chris on this one, sled training should be used as a tool to increase power and therefore should be at a controlled pace. Sprinting work should be done without any added resistance, but you can do things to make the sprinting more challenging such as having them run up an incline or pre-exhausting the athletes with some running/jogging before hand.
the nice thing about sled sprints is you can add resistance while keeping the movement entirely horizontal, like what you'll be doing when you're racing the 100m, running on a football field, etc. as long as the weight isn't too heavy you shouldn't have to sacrifice technique at all. but with hill sprints you're inherently forced to shift the balance away from the posterior chain toward your quads because you're running on an incline, which isn't awful as long as you don't bring that habit back to flat ground sprinting (can't emphasize enough how much you don't want to do that. quad-dominant sprinters are slow and injury-prone). i like hill sprints for building late-race strength in a 200 or 400 but if i was training for pure speed and explosiveness i wouldn't utilize them very often
all that said, most high school athletes have shit running form to begin with. kids can get a lot faster just by fixing that
Deadlift 1x5 @ 408 Squat Max @ 370
CG Bench 1x7 @ 225 Power Clean Max @ 235
W Chinups 3x10 @ +50 Dips 1x5 @ +115
Height - 6'3 Weight - 194lbs Age - 21
"I've got a theory that if you give 100% all of the time, somehow things will work out in the end." - Larry Bird
When I went to a Crossfit Powerlifitng Cert at Westside, Louie advocated primarily dragging the sled with the belt--but to do more of a power walk then sprint to prevent ruining ones natural stride. He also advocated doing sled drags backwards to build quads. Wide stance with the straps between the legs for hammies and then straps on the ankles to build the hips.
He shared a lot of experiences with athletes who came to him and he would never run them--just have them do sled work and weighted walks and he'd always get them faster. He had a bunch of us put on weighted vests and ankle weights and power walk around the building.
I'm sure Chris and Travis have more insight to this.
I hope I wasn't misleading. Louie didn't recommend running or performing the sport in weighted vests, but powerwalking--to build GPP and strength.
He did advocate doing box jumps with angle weights, weights in the hand and vests, but once again not playing hoops in a vest or soccer with ankle weights.
Just to add to the conversation...
I am helping my [10 year old] kid get faster for football. We are working on BW Squats with a goal of doing 50 reps, he can currently do 35 reps with good form. We add to this (alternating between) Prowler pushes, hill sprints, and sled pulls. The sled pulls are 20 yard laps; pulling heavy, pulling light, pulling forwards and backwards. I also have him run fast, which I think is important. A few sprints are always included in his warm-ups and we time them to add motivation. With this very simple routine we have cut a full second off of his 20 yard sprint time in just over a month.