DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB ATHLETE:
ENHANCING MOTOR LEARNING WITH SLED TRAINING
A PROJECT WITH THE DUKE CLUB HOCKEY TEAM
TABLE 2. KEY COACHING POINTS FOR SLED TRAINING
1.
2.
For the majority of exercises, there should be no ‘slack’ in the line connecting the sled, to the athlete.
The athlete should almost always have their feet moving with an upright trunk posture. If they are constantly walking, there
should be almost no slack on the line as a result.
3. Execute most moves with an explosive, high velocity acceleration phase, and a controlled, 2-3 second long
deceleration phase.
4. While momentum can be used, there should be a balance between control and speed to promote motor learning and
overall quality of execution.
5. Start with basic moves and build to more complex ones.
6. Always control the movement. Some exercises call for aggressive pushing/pulling to facilitate body mechanics.
However, all exercises should have a controlled deceleration phase to the lift.
7. Doing multiple sets substantially increases intensity, particularly for exercises late in the workout.
8. When form is bad, switch to something easier or stop the workout. Quality is more important than quantity.
9. Always emphasize correct body mechanics. While form/technique may breakdown, it should not be done completely wrong
(i.e., rounded back, overuse of the rotator cuffs, etc.)
10. Don’t train haphazardly. Write down distances, reps, and weights and progress. This will make athletes very strong when
done regularly.
TABLE 3. EXAMPLE MICROCYCLE SCHEDULING
MONDAY
Heavy lower body lift, core conditioning with medicine ball, plyometrics
TUESDAY
Heavy upper body lift, total body sled training
WEDNESDAY
THURSDAY
FRIDAY
Conditioning with sprints, cardio, aerobic training with sleds as a recovery activity
Total body strength training with dynamic effort/speed/hypertrophy
Total body sled work with rotary and frontal plane work; not linear/sagittal exclusive, conditioning
with the sled
TABLE 4. RECOMMENDATIONS FOR INDIVIDUAL SLED WORKOUT PRESCRIPTIONS
1.
2.
3.
4.
5.
6.
7.
12
Use a straightaway that is at least 25 yards long.
Each exercise should be for a total of at least 100 yards (two 25-yard trips up and back).
The number of exercises and sets prescribed is dependent on time available.
Generally, doing 5-8 exercises for 100 yards each takes about 30 minutes. This takes into account explaining, demonstrating,
coaching, and swapping weights or reconfiguring apparatus between exercises if necessary. This is the equivalent of ½ mile of
externally resisted work involving total body sports mechanics. When was the last time you did this as part of your workout?
Rest for 1-2 minutes between sets, and emphasize, control, accuracy, high-intensity, and explosive movements.
This will be very challenging and taxing for the novice athlete. Remember that if form breaks down, choose a simpler
exercise or provide recovery to promote overall quality.
Make sure athletes record the weights they are able to use for each exercise in the same manner they would a normal
strength training routine. This is important to promote progression, consistent challenge, and increase self-confidence by
seeing personal improvement.
NSCA COACH 1.4 | NSCA.COM