At Hardbody Athlete, we’re always seeking innovative ways to enhance our athletes’ performance. One of the most impactful changes we’ve made recently is incorporating resisted sled sprint training into our programs. We’ve long recognized the value of sprint training for improving on-ice speed, but resisted sled sprints have taken our training to the next level. Let’s dive into why, where, and how we use this powerful tool.
Why Use Resisted Sled Sprint Training?
Ice hockey presents unique kinematic demands. Players need to minimize air friction by maintaining a low stance and maneuver in skates that emphasize different muscle contractions and ground contact times than running.
Resisted sled sprints closely mimic these on-ice movements. By dragging an external resistance while sprinting, athletes experience similar muscle contractions and impulses as they do on the ice. This makes it an excellent off-ice training method for hockey players.
A study involving 52 Canadian Varsity Hockey players found that off-ice resisted sprints with loads of 15 and 30 kg strongly correlate with on-ice sprint times, demonstrating the effectiveness of this training method .
Where We Incorporate Resisted Sled Sprints
Our Gain, Grow, Go program at Hardbody Athlete is designed to optimize different aspects of athletic performance through targeted training days:
- Day 1: Gain (Max Effort Day): Features high impulse jump training and resisted sled sprints. This day focuses on high force and moderate time.
- Day 2: Go (Dynamic Effort Day): Includes true plyometrics and unloaded speed work, emphasizing high force and low time.
- Day 3: Grow (Repeat Effort Day): Involves frontal plane jump training, with a focus on high force and high time.
Resisted sled sprints are integrated into Gain Day, starting the week with a focus on high impulse activities. During training sessions, we prioritize sled sprints before moving on to jump training and weightlifting, ensuring athletes are fresh and can maximize their efforts.
How We Implement Resisted Sled Sprints
Effective programming of resisted sled sprints relies on the principle of overload. Here’s our approach:
- Baseline Timing: Start by timing the athlete’s 10-yard sprint without resistance. For example, if an athlete runs a 1.34-second sprint, this is our baseline.
- Initial Resistance: Begin training with an empty sled and time the sprints.
- Progressive Overload: Increase the resistance by 5% velocity decrement (Vdec) each week. For our example, a 5% Vdec would adjust the time to 1.407 seconds (1.34 + 0.067).
- Continual Increase: Continue adding 5% Vdec each week.
- Sweet Spot: Aim to hit a 50% Vdec, adjusting the load accordingly.
For our professional group of 5-8 athletes, loads are individualized. For larger groups, we recommend basing loads on group averages for efficiency.
Practical Tips and Considerations
Resisted sled sprint training is an excellent addition to a hockey player’s training regimen. Here are key takeaways to ensure its proper application:
- Proper Placement: Integrate sled sprints at the beginning of the training session to maximize effectiveness.
- Appropriate Loading: Use progressive overload to continually challenge the athlete and stimulate adaptation.
- Monitor Progress: Keep track of times and loads to adjust the program as needed.
By strategically incorporating resisted sled sprints, athletes can see significant improvements in their on-ice speed and overall performance. Remember, the key to success lies in proper application and progressive training.
References
- Thompson KM, Safadie A, Ford J, and Burr JF. Off-ice resisted sprints best predict all-out skating performance in varsity hockey players. J Strength Cond Res, 2020.