Resisted Sled Sprint Training: A Practical Approach in the Private Sector
One of the biggest programming changes we’ve made at DSC over the last year is the use of resisted sled sprint training. We have long understood the value of sprint training for our hockey population as off-ice speed is a moderate/strong correlate to on-ice speed, but we never truly appreciated the value of resisted sled sprint training. Essentially resisted sled sprint training encompasses towing or dragging an external resistance with the intent of moving at top speed. For a beautiful article explaining the science and practice of resisted sled sprint training, I would strongly recommend reading Resisted Sled Sprint Training – A Practical Guide to Improve Short Sprint Performance written by my friend Lassi Laakso. Here are a few thoughts on why, where, and how we incorporate resisted sled sprint training in the private sector.
Why?
From a kinematic standpoint, ice hockey is a unique game. The goal is to minimize air friction by staying low during stance. In addition, players wear hockey skates to compete, which places varying demands on muscle contraction (isometric/concentric emphasis), and ground contact times (> impulse) experienced on the ice. The table below provided by Henk Krajjenhof is a fantastic visual of the ground contact times, muscle contraction type and bio-motor ability needed during training to compete in a 100-meter sprint. It’s important to note the take off and acceleration columns, and the difference in ground contact times and muscle contraction type when compared to max speed efforts. Foot contact time decreases as speed increases. This is the opposite of what happens on the ice.
From a kinematic standpoint resisted sled sprint training closely mimics on-ice skating efforts.
Relevant Research (1)
Aim: to compare common off-ice fitness tests and off-ice resisted sprints for predicting 15-m on-ice skate time.
Sample: 52 Canadian Varsity Hockey Players (male and female)
Findings: off-ice sprint times against resistive loads of 15 and 30 kg present a strong relationship with on-ice skate time (r. = > 0.7). (Note: resisted on and off-ice sprints were measured with the 1080 Sprint device).
Where?
A more detailed description of our gain, grow, go programming can be found here. Below is an example of how we dose our off-season jump and speed training for hockey players.
Day 1: Gain: Max Effort Day: This is complimented with high impulse jump training and resisted sled sprint training. Impulse = high force/moderate time
Day 2: Go: Dynamic Effort Day complimented with true plyometrics and unloaded speed work. Impulse = high force/low time
Day 3: Grow: Repeat Effort Day complimented with frontal plane jump training. Impulse = high force/high time
The > the time constraint, the more important RFD becomes
The < the time constraint, the more important force output becomes
Our training means are complimentary with the goal of pairing foot contact profiles (sprinting and jumping) to weight room focus. Therefore, resisted sled sprints fit the bill for Gain Day which starts the week. In terms of intra-session placement, resisted sled sprint training is programmed as a first priority, followed by jump training and weights.
How?
One of the principles that dictate our program design at DSC, is the principle of overload. Resisted sled sprint training is no different, especially for the developmental athlete. Here is how we program resisted sled sprints using velocity decrement as a loading parameter. For more information, I strongly suggest listening to Ken Clark’s episode of the Pacey Performance Podcast.
1) Time the athlete without any external resistance. For example, the athlete runs a 1.34 10-yard sprint
2) Start training with an empty sled. Time accordingly
3) Add 5% Vdec each week. Based on the athlete above, a 5% Vec would be (1.34+.067 = 1.407)
4) Add 5% Vdec each week progressively
5) Stop/hit sweet spot at 50% Vdec
** For our pro group of 5-8 athletes, all loads are individualized
** Recommendation for large groups: loads based on group average for time efficiency
Resisted sled sprint training is a fantastic tool in the hockey players training arsenal. The keys are where to place it, and how to load it. As with any exercise the proper application is crucial to long term success and sustainability.
References:
1. 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.
