Exercise Library
SPEED & AGILITYintermediate
Sled Push
The gold standard for horizontal power — the sled push's force angle and muscle involvement match the drive phase of an approach jump, with zero technical barrier and high safety. Lean ~45° and push the loaded sled with explosive steps.
Quads, glutes, calves, core4-6 sets × 10-20m
Coaching cues
- 1.Lean 45° — keep the body rigid
- 2.Every step drives the ground — it's a push, not a walk
- 3.Arms extended — body angle unchanged
- 4.Load: a weight you can push explosively for 10-20m
Detailed training method
[Steps]1. Lean 45°→2. Arms straight on the sled→3. Every step drives the ground→4. Explosive strides forward→5. 10-20m
[Common Errors]✗ Body angle changes→hold 45° ✗ Steps too small→long explosive strides ✗ Too heavy→use a load you can push explosively
[Progressions]Light→heavy→uphill→grass→sand→single-arm push
[Jump-Specific]The gold standard for horizontal power; the force angle and muscles match the approach-jump drive; zero technical barrier, very safe
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30m Sprint
The twin of the jump force pattern — 30m sprints train rapid motor-unit recruitment (RFD), matching the takeoff drive
Agility Ladder Drill
Make your feet faster and more precise — ladder drills improve neuromuscular efficiency, directly enhancing takeoff-point precision (like the penultimate step before a dunk)
Resisted Sprint
The ideal bridge between strength and speed — resisted sprints raise drive force without adding joint load, directly improving approach-jump acceleration