DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB ATHLETE:
ENHANCING MOTOR LEARNING WITH SLED TRAINING
A PROJECT WITH THE DUKE CLUB HOCKEY TEAM
Table 3 provides examples of how to incorporate sled training
into an overall weekly microcycle. Table 4 provides guidelines
for prescribing individual sled workouts. Below are example
sled exercises which help take the absolute strength developed
with basic strength, plyometric, and medicine ball exercises, and
applies them in the context of the three major sport moves.
Doing 3 – 5 of these exercises for three sets of 100 yards each
can easily occupy a 45-min workout when done with appropriate
loading. It should be noted that all exercises could be increased
in difficulty by beginning with bilateral execution of the
movement and progressing to unilateral execution, and
ultimately unilateral alternating execution after a few weeks
of each step in the progression.
1.
2.
3.
4.
5.
6.
7.
8.
9.
Walking Bench Press – Walk, performing a bench press.
Take long, exaggerated steps almost like a lunge step.
(Figures 1 and 2)
Walking Lat Pull – Same as a lat pull however walking
backwards (Figures 3 and 4)
Squat to Press – Squat, lean forward against weight, stand
explosively, and finish with an overhead press. (Figures 5
and 6)
Walking Batter Ups – Perform a swinging motion similar to
throwing or swinging a bat. This exercise can be performed
with a “crow’s hop” movement similar to a baseball
outfielder making a long throw. (Figures 7 – 10)
Bear Crawl – Use a harness and perform a forward bear
crawl, similar to pushing a sled in football but with the load
being dragged. (Figures 11 – 13)
Squat to Pull – Perform the squat to pull moving
backwards. Perform a squat with arms extended, stand,
execute a lat pull, then take backward steps while extending
the arms back out until fully extended. (Figures 14 and 15)
Crossover Step Jump – Perform a crossover step and flex
the lead leg, keeping the trail leg extended. Push off the
lead leg and perform a jump. (Figures 16 – 18)
Lateral Walk with Arms Extended – Make a “triangle” by
extending both arms holding the handles in front of the
chest. This greatly works the trunk and other stabilizers.
(Figures 19 – 21)
Single-Joint Movements – Any typical single-joint
exercise, such as a biceps curl or triceps extension, can be
simulated. Make sure to keep the sled moving at all times
by constantly keeping the feet in motion.
REFERENCES
1. Baechle, TR, and Earle, RW. Essentials of Strength Training and
Conditioning (3rd ed.) Champaign, IL: Human Kinetics; 2008.
2. Green, CS, and Bavelier, D. Exercising your brain: A review of
human brain plasticity and training-induced learning. Psychol
Aging 23(4): 692-701, 2008.
3. Santana, JC. The serape effect: A kinesiological model for core
training. Strength and Conditioning Journal 25(2): 73-74, 2003.
ABOUT THE AUTHOR
Joel Bergeron is the Director of Coaching Education for the
United States of America Track and Field (USATF) New England
Chapter. Bergeron has previously served as the New Hampshire
State Director for the National Strength and Conditioning
Association (NSCA), Strength and Conditioning Coordinator for the
Manchester Wolves (a professional arenafootball2 team), a track
and field coach and university instructor at Florida International
University, Strength and Conditioning Coordinator for Southern
New Hampshire University (SNHU) women’s basketball, Strength
and Conditioning Coordinator for the New Hampton School Men’s
Hockey Team, and a member of the New Hampshire Governors
Council for Physical Fitness and Health. He holds a Master’s degree
in Exercise and Sport Science with a concentration in Strength and
Conditioning and seven certifications. Bergeron has worked as a
clinician at the international level and presented at and directed
more than 100 different events and conferences. He is also a
published writer for a variety of coaching magazines and books.
When setting up a comprehensive strength and conditioning
program, it is important to choose a variety of exercises that
set up foundational strength yet still link the exercises back
to the three common sport moves. While development of
absolute strength and power with conventional strength training
and conditioning is an integral component to performance
enhancement, it is even more important to be able to convert
this into usable athletic strength. Using sleds on a regular basis
provides coaches with an avenue to complete this challenge.
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