Exercise Library
SPEED & AGILITYintermediate
Resisted Sprint
The ideal bridge between strength and speed — resisted sprints raise drive force without adding joint load, directly improving approach-jump acceleration. Sprint short distances against a band or sled.
Glutes, hamstrings, quads, core4-6 sets × 20-30m
Coaching cues
- 1.Resistance not too heavy — 10-20% bodyweight
- 2.Keep normal sprint posture — don't deform under resistance
- 3.Full rest between reps — quality over fatigue
- 4.Alternate with unresisted sprints for best results
Detailed training method
[Steps]1. Wear a band or push a sled→2. Resistance = 10-20% bodyweight→3. Keep normal sprint posture→4. Accelerate at full effort→5. Full rest between reps
[Common Errors]✗ Too much resistance breaks form→reduce it ✗ Walking instead of sprinting→must run at full effort ✗ Fatigued reps lose quality→rest enough
[Progressions]Light→medium resistance→hill runs→sled push→band-release sprints
[Jump-Specific]The bridge between strength and speed; raises drive force without adding joint load
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A-Skip
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