In reference to your incite on your website on "Resisted Sprints..." To achieve the best results, how often do you perform these drills? Once a week, twice? Lastly, what do you usually prescribe set/rep/recovery within the drill itself?
Thank you for your time.
John, During the final 4 weeks of our Combine Prep, we have replaced our "traditional" lower body strength day with a resisted sprint day (mostly consisting of prowler sprints & sled sprints). We perform resisted sprints only once per week. This is in conjunction with 2 other sprint days which are unresisted.
The sets vary, but the distance is never over 20 yards per resisted sprint (for Combine Prep guys). I've been using a 1:10 work:rest ratio. For example, the last time we performed 20 yard weighted sled sprints, we performed 8 sprints with 45 seconds rest between each sprint. Each sprint took between 3.9 - 4.5 seconds (depending on the athlete).
Our guys 40-yard dash starts have been improving dramatically since incorporating the sled sprints on a weekly basis. Below you will see Rutgers tight end, Kevin Brock and Syracuse fullback, Tony Fiammetta hitting huge PR's in the 10-yard sprint (electrically timed).
Gettin' FASSSSST!!, Joe Defranco
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