How Resisted Sprinting Improves Acceleration and First-Step Speed
You can walk into almost any weight room or turf facility and spot the same scene: an athlete hunched forward, belt strapped around their waist, dragging a heavy sled across the floor while a coach yells, “Drive, drive, drive!”
On social media, it looks intense. Coaches love it. Parents see it and think, “That has to make you faster.”
But here’s the problem: just because something looks like speed training doesn’t mean it actually makes you faster in a real game.
Over the last decade, resisted sprinting has exploded in popularity. Sled towing, sled pushes, bungee/band-resisted sprints, and even chains have become staples in performance training for field and court athletes. At the same time, a lot of gimmicky tools have popped up that create resistance but don’t offer consistent, measurable overload in the direction that actually matters for acceleration: horizontal force into the ground.
So the real question isn’t, “Does this look hard?”
It’s: Do resisted sprints using sleds, bands, and chains actually translate into faster 5–10 meter times, better first-step quickness, and real on-field speed?
The good news is we don’t have to guess anymore. We have a growing stack of peer-reviewed research looking specifically at resisted sprint training. One landmark systematic review found that sled-towed resisted sprint training improved sprint performance — particularly in the early acceleration phase (0–10 m) — though the comparison to unresisted sprinting was still equivocal (Petrakos, Morin, & Egan, 2016). More precise loading research followed, showing that “optimal” sled loads to maximise horizontal power may be much heavier than the old 10–20% body-mass rule of thumb (Cross, Brughelli, Samozino, Brown, & Morin, 2017).
These findings converge into a clearer picture:
Resisted sprinting with tools like sleds, bands, and chains is not just a fad; it has real, measurable effects on acceleration.
Those effects are strongest where most field & court sports live: the first few explosive steps.
But resisted sprinting isn’t magic. If the load, distance, and intent are wrong, it becomes conditioning with extra hardware — not true speed development.
In this article, we’re going to strip away the hype and focus on the methods that actually hold up under the research and on the turf: sled towing, sled pushing, band-resisted sprints, and chain towing.
We’ll walk through what the science really says about resisted sprinting, why horizontal resistance is so powerful for acceleration, how to choose the right loads and distances, and how to plug these methods into a real-world program for youth athletes, high-school/college players, and adults who still need game-speed burst.
By the end, you’ll be able to answer a much sharper version of the original question:
Not just “Does resisted sprinting make you faster?”
But: “When does it work, for whom, and how should I load it so it actually carries over to game speed?”
What Is Resisted Sprinting?
Resisted sprinting is a training method in which an athlete performs a sprint while moving against an external horizontal load. The purpose is to increase the athlete’s ability to generate force into the ground while maintaining proper sprint mechanics — especially during the early acceleration phase. Because acceleration performance is strongly tied to an athlete’s ability to produce and orient force horizontally in the first steps (Morin et al., 2011; Rabita et al., 2015), resisted sprinting has become a cornerstone of modern speed development.
When executed correctly, resisted sprinting improves:
Horizontal force production
Forward projection angle and body lean
Stride power and ground reaction force
Rate of force development in the first 5–10 meters
Acceleration is fundamentally about overcoming inertia. Research has shown that the best accelerators — and the fastest sprinters overall — apply higher levels of horizontal force and maintain more effective force orientation than slower athletes (Morin et al., 2011; Samozino et al., 2016). Resisted sprinting targets these qualities directly, making it one of the most sprint-specific and transfer-driven training methods available.
The Four Resisted Sprint Methods That Matter
This article focuses exclusively on four tools that provide consistent, measurable horizontal overload and are supported by both biomechanics and applied sport science.
Sled Towing
Sled towing is the most widely researched resisted sprint method. A weighted sled attached to a belt or harness increases the athlete’s horizontal force demands without altering the sprinting movement pattern when properly loaded.
Studies consistently show that sled towing improves:
Early acceleration (0–10 m)
Horizontal force output
Sprint performance in team-sport athletes
(Petrakos et al., 2016; Alcaraz et al., 2018).
Research on loading has evolved far beyond the traditional “10% bodyweight rule,” with new evidence showing that loads producing a 10–50% velocity decrement can be highly effective for increasing horizontal power (Cross et al., 2017).
Sled Pushing
While sled pushing is not technically sprinting, it reinforces the same force qualities that underpin early acceleration. The forward-leaning position, strong shin angles, and aggressive horizontal pushing motion closely mimic the mechanical demands of the acceleration phase.
Sled pushing has been shown to:
Increase horizontal force production
Improve acceleration-related strength qualities
Reinforce projection and body-lean positions
(Mackenzie et al., 2022).
Coaches often use sled pushes as a complement to sled towing because they allow for higher loads and controlled force application.
Bungee/Band-Resisted Sprints
Band-resisted sprints use elastic tension to increase resistance as the athlete accelerates. Unlike static loads, bands create variable resistance: tension is lighter at the start and heavier as the athlete gains speed.
This method is particularly effective for:
Teaching athletes to push through resistance late in acceleration
Overloading mid-range acceleration without disrupting mechanics
Providing smooth resistance for younger athletes or indoor settings
(Fernández-Gonzalo et al., 2021).
Bands also allow resisted sprinting in environments where sleds may be impractical (e.g., indoor turf, limited space).
Chain Towing
Chain towing provides a friction-based mass that drags consistently along the ground, offering a stable and predictable horizontal load. In addition to mechanical resistance, chains provide auditory feedback — the sound of the chains helps athletes maintain rhythm, stride frequency, and force application.
Though less researched than sled towing, chain resistance is biomechanically sound and widely used in elite performance settings for improving:
Ground contact quality
Horizontal force application
Projection mechanics
(Young & McDowell, 2020).
Why Horizontal Resistance Is So Effective
The strongest predictor of short-distance sprint performance is an athlete’s ability to apply force horizontally during the first steps (Morin et al., 2011). Resisted sprinting directly targets this by increasing the demand for:
Force orientation
Projection
Powerful ground contacts
Research shows that resisted loads that slow the athlete’s sprint velocity by approximately 10–50% can produce meaningful adaptations in acceleration performance without negatively altering mechanics (Cross et al., 2017; Samozino et al., 2016).
This combination of specificity, overload, and minimal interference makes resisted sprinting one of the highest-transfer training methods for developing real game-speed.
What the Research Says About Resisted Sprinting
Over the last decade, resisted sprinting has shifted from a coaching trend to one of the most researched methods for developing acceleration. A growing body of literature — including systematic reviews, meta-analyses, and biomechanics studies — now provides clear insight into when, how, and why resisted sprinting works.
Below is a breakdown of the strongest and most relevant research findings.
Meta-Analyses and Systematic Reviews: What the Evidence Shows
Several high-quality reviews have examined resisted sprinting across different athletes, sports, and loading strategies. Their results converge on a consistent conclusion: resisted sprinting improves acceleration performance, particularly in the first 5–10 meters.
Improvements in Early Acceleration
A landmark systematic review by Petrakos, Morin, and Egan (2016) found that resisted sled training improved sprint performance — especially during early acceleration — across multiple studies. These improvements were attributed to increases in horizontal force production and improved projection mechanics.
Similarly, Alcaraz et al. (2018) conducted a systematic review and meta-analysis examining sled and resisted sprint training in team-sport athletes. Their findings showed:
Significant improvements in 5–20 m sprint performance
Strong transfer to acceleration-specific force qualities
Comparable or superior outcomes to unresisted sprinting when training volume was matched
Together, these reviews represent the strongest evidence supporting resisted sprint training as a reliable method for developing acceleration.
Youth and Team-Sport Athletes Respond Especially Well
A later meta-analysis focusing on youth and team-sport athletes reported that resisted sprint training was particularly effective for athletes who rely heavily on short-distance acceleration — such as soccer, rugby, lacrosse, and basketball players (Alcaraz et al., 2021). These athletes benefit because resisted sprinting directly targets:
First-step explosiveness
Force orientation
Horizontal power
Acceleration Benefits Outweigh Max-Velocity Benefits
Across studies, improvements in acceleration are far more consistent than improvements in maximum velocity. This is expected: resisted sprinting overloads the push, projection, and horizontal force application that dominate the first 10–20 meters of a sprint (Morin et al., 2011; Samozino et al., 2016).
Mechanical analyses reveal that fast accelerators:
Apply greater net horizontal force
Maintain superior force orientation
Produce higher rates of force development
(Morin et al., 2011; Rabita et al., 2015).
Resisted sprinting directly trains these determinants, making it especially effective for sports where the outcome of a play is often decided in 1–3 steps.
Load Selection Matters More Than the Tool
One of the biggest advancements in resisted sprint research is the shift away from “percentage of bodyweight” sled loading toward velocity-based loading.
The Velocity Decrement Model
Cross et al. (2017) demonstrated that the load that maximizes horizontal power output varies drastically between athletes and is best determined by measuring the percentage decrement in sprint velocity (e.g., 10%, 25%, 50%) rather than using a fixed percentage of body mass.
Their findings showed:
Some athletes reached optimal loading at ~20% body mass
Others required loads at or above 60–80% body mass
The “10% bodyweight guideline” is not supported by research
This individualized approach ensures that the athlete receives enough overload to stimulate adaptation without distorting sprint mechanics.
Heavy Loads Can Be Effective — When Used Correctly
Moderate-to-heavy resisted sprints (resulting in ~25–50% velocity decrement) have been shown to significantly increase:
Horizontal power
Step length and projection
Acceleration-specific strength
(Cross et al., 2017; Samozino et al., 2016).
This contradicts outdated beliefs that heavy resisted sprints inherently “ruin technique.” When distances are short and intent is maximal, technique is maintained and force qualities surge.
Resisted Sprinting vs. Unresisted Sprinting
One important nuance: resisted sprinting does not always outperform high-quality unresisted sprinting. Instead, it often produces equal or slightly greater improvements in acceleration when total sprint volume is matched (Alcaraz et al., 2018).
This reinforces a key coaching point:
Resisted sprinting shouldn’t replace free sprinting — it should complement it.
The best programs blend both:
Unresisted sprints for high-velocity mechanics
Resisted sprints for force application and projection
Together, they create a complete acceleration profile.
Improvements in Change of Direction
Although resisted sprint research focuses on linear sprinting, several studies have shown secondary benefits in change-of-direction performance. These improvements appear to stem from increases in:
Horizontal power
Lower-body strength
Force orientation under load
Given that COD actions often begin with an explosive acceleration step, these findings make sense and are particularly useful for team-sport athletes (Alcaraz et al., 2021).
Who Benefits the Most?
Research consistently shows greater improvements in:
Youth athletes (due to lower training age and higher adaptation potential)
Team-sport athletes (who rely on acceleration rather than max velocity)
Athletes with weaker horizontal force profiles
Conversely, fully developed elite sprinters tend to see smaller gains because their acceleration mechanics are already highly refined (Morin et al., 2011).
Summary of the Research
Across all major reviews and biomechanical studies, the evidence is clear:
Resisted sprinting improves acceleration performance
Improvements are largest in the first 5–10 meters
Horizontal force development is the key mechanism
Load selection must be individualized
Resisted sprinting complements — not replaces — free sprinting
Youth and team-sport athletes benefit most
This creates a strong scientific foundation for the practical methods we’ll break down next.
The Tools That Actually Work
While many resisted sprinting tools have appeared in the training world, only a handful provide consistent, measurable, and biomechanically sound horizontal resistance. The following four methods are the most supported by research and real-world performance outcomes. Each loads the athlete in a slightly different way, but all share one common purpose: to increase horizontal force production and improve early acceleration.
Sled Towing (The Gold Standard)
Sled towing is the most researched resisted sprint method and remains the foundation of high-performance speed training. In sled towing, the athlete sprints while pulling a weighted sled attached by a belt or harness. The load increases the demand for forceful, horizontally oriented ground contacts.
Why It Works
Biomechanics research shows that sprinters who excel in acceleration produce higher levels of net horizontal force, achieve better force orientation, and apply force more effectively into the ground during the first steps (Morin et al., 2011; Rabita et al., 2015). Sled towing directly targets these qualities by increasing the mechanical demands of propulsion without altering the sprint pattern when properly loaded.
Research Support
A systematic review by Petrakos, Morin, and Egan (2016) concluded that sled towing reliably improves sprint acceleration, particularly in 0–10 m performance. Additional work by Alcaraz et al. (2018) reported similar findings, noting significant improvements in sprint performance across team-sport athletes using resisted sled sprints.
Load Considerations
Traditional guidelines suggested loads around 10% of body mass, but newer research challenges this. Cross et al. (2017) demonstrated that optimal power output during sled towing occurs at loads producing approximately 10–50% velocity decrement, which often corresponds to much heavier loads than previously recommended.
Best Uses
Early acceleration development
Improving projection angle and forward lean
Increasing horizontal force capability
Short, high-quality sprint reps (5–20 m)
Sled Pushing
Sled pushing is not technically sprinting, but it reinforces the same mechanical qualities essential for acceleration: aggressive forward lean, strong shin angles, and high horizontal force output. With sled pushing, the athlete drives the sled from behind, allowing for higher absolute loads and controlled force application.
Why It Works
Acceleration requires athletes to push backward and downward into the ground with significant horizontal force. Sled pushing exaggerates these demands, helping athletes learn to:
Maintain proper torso angle
Produce force in the correct direction
Develop powerful triple extension
These qualities transfer directly to the first steps of a sprint.
Research Support
Research has shown that loaded sled pushes significantly increase horizontal force capability and improve lower-body power characteristics relevant to acceleration (Mackenzie et al., 2022). While sled pushing is not as heavily studied as sled towing, its biomechanical similarity to early acceleration makes it a valuable complement in speed programs.
Best Uses
Building early-acceleration strength
Teaching projection and forward lean
Reinforcing strong shin and torso angles
Working with athletes who need more force before speed
Bungee/Band-Resisted Sprints
Band-resisted sprints create variable resistance — light at the beginning and increasingly higher as the athlete accelerates. This type of load is useful for targeting mid-acceleration mechanics and teaching athletes to continue pushing through resistance as velocity increases.
Why It Works
The elastic tension of bands:
Increases resistance progressively
Maintains sprint mechanics without large disruptions
Allows maximal intent through full acceleration
Enables resisted sprinting indoors or in limited space
This smooth resistance makes it especially useful for developing athletes who are still learning how to produce consistent force during acceleration.
Research Support
Band-resisted sprinting has been shown to improve acceleration performance, neuromuscular output, and sprint-specific force application (Fernández-Gonzalo et al., 2021). While less researched than sled towing, elastic resistance has a strong theoretical basis and is widely used in elite team-sport settings.
Best Uses
Mid-acceleration overload
Teaching athletes to push through late resistance
Youth athlete development
Indoor speed work when sleds aren’t practical
Chain Towing
Chain towing involves attaching lengths of chain to a belt or harness and having the athlete sprint while dragging them along the ground. Chains provide a friction-based load that is consistent, predictable, and highly specific to acceleration mechanics.
Why It Works
Chains offer two unique benefits compared to sleds and bands:
Consistent ground-based resistance:
Chains drag smoothly along turf or track without sudden changes in resistance.Auditory feedback:
The sound and rhythm of the chains help athletes develop stride rhythm, force timing, and consistent ground contact patterns.
This makes chain towing a valuable tool for refining technique and force consistency.
Research Support
Although chain towing is not as heavily studied as sled towing, research in resisted sprinting recognizes friction-based loads (like chains) as biomechanically valid forms of horizontal resistance (Young & McDowell, 2020). Additionally, coaches in professional track and field, rugby, and football have long used chains for force and rhythm development.
Best Uses
Teaching rhythm and timing in acceleration
Providing consistent moderate resistance
Athletes who benefit from auditory feedback
Technique refinement in early sprint steps
Summary of the Tools
These four methods — sled towing, sled pushing, band-resisted sprints, and chain towing — all increase the horizontal force demands of sprinting. What makes them effective is not the tool itself, but the ability to apply measurable resistance while preserving the specific mechanics of acceleration.
Each method has unique strengths, but all contribute to one common goal:
improving how forcefully and efficiently an athlete drives into the ground during the first steps of a sprint.
Benefits of Resisted Sprinting
Resisted sprinting is one of the few training methods that directly targets the mechanical qualities that determine acceleration performance. By increasing horizontal force demands while preserving sprint-specific movement patterns, resisted sprints produce adaptations that translate to faster first steps, quicker acceleration, and improved on-field performance.
Below are the most well-supported benefits in the research.
Increased Horizontal Force Production
One of the defining characteristics of fast accelerators is their ability to generate high levels of net horizontal force into the ground (Morin et al., 2011). Resisted sprinting amplifies this demand by forcing athletes to project their center of mass forward and push harder during each step.
Research shows:
Resisted loads improve an athlete’s capacity to apply horizontally oriented force (Samozino et al., 2016).
Increases in horizontal force correlate strongly with improvements in 5–10 m sprint performance (Morin et al., 2011).
Sled towing and band-resisted sprints specifically target the mechanical determinants of acceleration (Petrakos et al., 2016).
Because horizontal force is a primary driver of acceleration, this adaptation is one of the main reasons resisted sprinting works so effectively.
Enhanced First-Step and 0–10 m Acceleration
The strongest and most consistent finding across resisted sprinting research is improved performance in the first 5–10 meters of a sprint.
Meta-analyses and systematic reviews show:
Significant improvements in short sprint intervals (5–20 m) across team-sport athletes using resisted sled training (Alcaraz et al., 2018).
The greatest improvements occur specifically within 0–10 m — the exact zone where acceleration determines success in field and court sports (Petrakos et al., 2016).
These benefits apply to youth, amateur, and professional athletes (Alcaraz et al., 2021).
Because most sport situations are won or lost in the first 1–3 steps, this benefit has massive real-world impact.
Improved Force Orientation and Projection Angle
Accelerating athletes must orient their force horizontally, not vertically. Resisted sprinting naturally encourages athletes to:
Lean forward at an optimal projection angle
Maintain strong shin angles
Drive force backward and downward
Hold proper acceleration posture under increased load
Biomechanical studies show that athletes with better force orientation accelerate faster (Rabita et al., 2015), and resisted sprints reinforce these exact patterns (Samozino et al., 2016).
Increased Step Length and Power Output
By forcing the athlete to push harder into the ground, resisted sprints increase step power and, in many cases, step length during acceleration.
Cross et al. (2017) showed that sled loads producing a 10–50% velocity decrement maximized horizontal power output. Higher power production directly supports:
Longer, more forceful strides in early acceleration
Better center-of-mass projection
More efficient step-to-step transitions
These improvements contribute to smoother and more explosive accelerations.
Improved Change-of-Direction (COD) Performance
While resisted sprinting is primarily a linear speed method, several studies have observed improvements in multidirectional performance as well.
Meta-analytic findings suggest:
Resisted sprint training improves COD times in team-sport athletes (Alcaraz et al., 2021).
Likely mechanisms include increased horizontal force production, improved braking-to-propulsion transition, and stronger push-off mechanics.
This is especially relevant for soccer, lacrosse, basketball, and similar sports where acceleration and deceleration alternate rapidly.
Benefits for Youth Athletes and Early Training Ages
Youth athletes often show the largest improvements from resisted sprinting.
Research indicates:
Younger athletes respond strongly due to lower baseline strength and power levels (Alcaraz et al., 2021).
Resisted sprints improve coordination, force application, and technical efficiency at an earlier training age.
Bands, chains, and lighter sleds are particularly effective for skill development while minimizing mechanical disruption.
This makes resisted sprinting an essential tool for long-term athletic development.
High Transfer to Sport-Specific Movements
Unlike many weight-room exercises, resisted sprinting matches the exact movement pattern, force direction, and neuromuscular demands of real acceleration.
This high degree of specificity contributes to:
Better on-field first-step quickness
Faster breakaway speed
More effective pursuit and chase mechanics
Better confidence in game-speed movements
Coaches often observe improvements even before measurable sprint gains appear — a sign of increased familiarity with acceleration postures and intent.
Neuromuscular Adaption Without Major Technique Disruption
When loads are appropriate, resisted sprinting allows athletes to maintain sprint mechanics while experiencing greater neuromuscular demands.
Studies emphasize:
Loads based on velocity decrement (not bodyweight %) preserve technique while improving force output (Cross et al., 2017).
Athletes retain natural stride rhythms, arm action, and posture under correct loading (Samozino et al., 2016).
This preserves the “specificity advantage” that resisted sprinting has over many gym-based forms of speed strength.
This is why resisted sprinting is so effective when paired with unresisted sprints in the same session.
Summary of Benefits
The collective research shows that resisted sprinting:
Increases horizontal force production
Improves 0–10 m acceleration
Enhances projection and force orientation
Increases sprint-specific power output
Improves change of direction
Benefits youth and developing athletes
Transfers highly to sport speed
Preserves mechanics when properly loaded
These benefits give resisted sprinting one of the highest returns on investment of any speed training method.
Programming Guidelines: How to Use Resisted Sprinting Correctly
Resisted sprinting is one of the most powerful tools for improving acceleration — but only when it is programmed with intention. Too much load, too much volume, or the wrong distances can turn resisted sprints into conditioning instead of speed development. The goal is to apply just enough horizontal overload to stimulate adaptation while maintaining high-quality acceleration mechanics.
Below are evidence-based guidelines for how to dose resisted sprinting effectively.
Start With the Objective (The Most Important Step)
Before selecting a load or a drill, identify what quality you’re trying to improve. Resisted sprinting can target several different elements of acceleration depending on how it’s applied.
Common Objectives:
First-step explosiveness
0–5 m projection and push
0–10 m acceleration
Mid-acceleration (10–20 m)
Horizontal force production
Force orientation / body lean mechanics
Research emphasizes that resisted sprinting is most effective for objectives within the first 10 meters of a sprint, where horizontal force governs performance (Morin et al., 2011; Samozino et al., 2016).
Load Prescription: Use Velocity Decrement, Not Bodyweight %
One of the biggest advancements in the research is the shift toward velocity-based loading. Instead of guessing based on bodyweight, coaches should determine how much the load slows the athlete down.
The Velocity Decrement (Vdec) Method
Cross et al. (2017) demonstrated that resisted sprint loads should be prescribed based on the percentage decrease in sprint velocity, not on arbitrary percentages of body mass.
Recommended Vdec Ranges:
10–20% Vdec:
Light resistance → preserves mechanics, ideal for technique and early acceleration rhythm
20–30% Vdec:
Moderate resistance → best for developing horizontal force and acceleration power
30–50% Vdec:
Heavy resistance → maximizes horizontal force output and projection angles (Cross et al., 2017)
Loads above 50% Vdec are rarely needed and may alter stride mechanics unless used in very short distances.
Distance Selection
Distance depends on the objective and the load. Higher loads require shorter distances to maintain quality.
General Guidelines:
Heavy loads (30–50% Vdec):
5–15 meters
Moderate loads (20–30% Vdec):
10–20 meters
Light loads (10–20% Vdec):
15–30 meters
These ranges align with the acceleration phases where horizontal resistance is most effective (Petrakos et al., 2016; Alcaraz et al., 2018).
Repetitions and Volume
Resisted sprinting is not a form of conditioning; it is a method designed to develop power and speed. Quality and intent must remain high.
Sprint Volume Recommendations:
Youth athletes:
6–10 total resisted sprints per session
High school/college athletes:
6–12 total reps
Adults/team-sport athletes:
4–10 total reps
Total resisted sprint distance typically ranges from 60–150 meters per session, depending on load and athlete readiness.
Rest Periods: Full Recovery is Essential
To maintain high-quality reps, rest must be long enough to restore ATP-PC energy and neuromuscular output.
Recommended Rest Intervals:
Between reps: 60–120 seconds
Between sets: 2–4 minutes
Research shows that full recovery improves speed, force production, and training transfer (Morin et al., 2011).
If athletes are gasping for air or losing posture, the rest is too short.
Pairing Resisted and Unresisted Sprints
One of the most effective programming strategies is to combine resisted and free sprints in the same session. This enhances post-activation performance, helping athletes transfer force improvements into higher sprint velocities.
Research suggests that resisted sprints can potentiate subsequent free sprints as long as load and rest are appropriate (Cross et al., 2017).
Example Pairing:
2–4 resisted sprints → 2–4 unresisted sprints
Match the distance (e.g., 10 m resisted → 10 m free)
Maintain full rest between both
This “contrast-style” approach is widely used in elite team sports and track and field.
G. Weekly Frequency
Most athletes benefit from integrating resisted sprints 1–2 times per week, depending on their training age, sport demands, and overall workload.
General Frequency Guidelines:
Youth athletes: 1–2 sessions/week
High school/college athletes: 1–2 sessions/week
Adults/team-sport athletes: 1 session/week (2 during off-season)
Resisted sprinting places high demands on the nervous system, so spacing sessions by at least 48–72 hours is ideal.
H. Technique Preservation: How to Keep Mechanics Clean
Technique quality dictates whether resisted sprinting helps or hurts acceleration.
Key checkpoints:
Forward lean: torso angle consistent with early acceleration
Shin angles: angled forward, matching projection
Arm drive: aggressive and coordinated
Ground contacts: strong, pushing backward/downward
Stride frequency: rhythmic rather than “grinding”
Research shows that when loads fall within recommended Vdec ranges, athletes maintain these mechanics effectively (Samozino et al., 2016).
I. Sample Loading Table
Below is a simplified way coaches can prescribe resisted sprint loads based on goals:
Goal Load (Vdec) Distance Notes
First step 30–50% 5–10 m Heavy force focus
0–10 m acceleration 20–40% 10–20 m Projection + power
Mid-acceleration 10–20% 15–30 m Light, technique-driven
Force orientation 20–40% 10–15 m Maintain lean + shin angles
Youth development 10–25% 10–20 m Skill and consistency
Summary of Programming Principles
Effective resisted sprinting requires:
Clear objectives
Individualized load selection
Appropriate distances
High-quality efforts
Full recovery
Integration with unresisted sprints
Weekly consistency
When these principles are followed, resisted sprinting becomes one of the most efficient ways to develop horizontal force, projection, and real game-speed acceleration.
Sample Training Templates for Coaches
Resisted sprinting must be tailored to the athlete’s level, goals, and movement competency. Below are three evidence-based templates — one for youth athletes, one for high school/college athletes, and one for adults/team-sport athletes.
Each template applies the principles from the literature, including:
Horizontal force emphasis
Individualized loading
Short, high-quality reps
Full recovery between efforts
Combined resisted + unresisted sprinting (Cross et al., 2017)
Youth Athletes (Ages 10–14)
Primary Goal: Technique, force orientation, rhythm, and early acceleration skills
Younger athletes benefit most from lighter to moderate loads because they need time to learn orientation, shin angles, and proper forward lean (Alcaraz et al., 2021).
Session Structure
Warm-Up (8–10 min)
A-skips, wall drills, low-level jumps, 10–15 m builds
Resisted Acceleration (Light–Moderate)
Load: 10–20% velocity decrement
Distance: 10–15 m
Volume: 4–6 reps
Rest: 60–90 sec
Unresisted Transfer Sprints
Distance: 10–15 m
Volume: 2–4 reps
Rest: 60–90 sec
Band or Chain Technique Work (Optional)
2–3 light-resistance reps (10 m) for rhythm and timing
Why This Works
Studies show youth athletes respond strongly to resisted sprinting, especially when the load is light enough to preserve technique while stimulating horizontal force development (Alcaraz et al., 2021).
High School & College Athletes (Ages 15–22)
Primary Goal: Maximize horizontal force, early acceleration, and power output
This group can handle higher intensities and more structured progressions. These athletes typically show the largest improvements in horizontal force and short-distance acceleration (Petrakos et al., 2016; Alcaraz et al., 2018).
Session Structure
Warm-Up (10–12 min)
Acceleration mechanics, ankle stiffness drills, bounds, 2×10 m buildups
Heavy Resisted Sprints
Load: 25–40% velocity decrement
Distance: 10–20 m
Volume: 3–5 reps
Rest: 2–3 minutes
Moderate Resisted Sprints
Load: 15–25% velocity decrement
Distance: 10–15 m
Volume: 2–3 reps
Unresisted Sprints (Contrast for Transfer)
Distance: 10–20 m
Volume: 3–4 reps
Rest: 2–3 minutes
Optional: Sled Push or Chain Towing Strength Block
2–3×10–15 m at moderate load
Reinforces projection angles under force
Why This Works
Heavy resisted sprinting (25–50% Vdec) has been shown to maximize horizontal force and power (Cross et al., 2017), while contrast unresisted sprints help transfer improvements into higher velocity mechanics.
Field/Court Sport Athletes (Ages 18+)
Primary Goal: Real-world acceleration for sport, improved first-step quickness
Adult team-sport athletes benefit from resisted sprinting because acceleration is the most decisive movement in sports like soccer, basketball, lacrosse, field hockey, and tennis. Most game-speed actions occur in 0–10 m, aligning perfectly with resisted sprint benefits (Morin et al., 2011).
Session Structure
Warm-Up (10 min)
Mobility → activation → acceleration drills → 10–15 m buildups
Moderate Resisted Sprints
Load: 20–30% velocity decrement
Distance: 10–15 m
Volume: 4–6 reps
Rest: 90–120 sec
Light Resisted Sprints (Technique Focus)
Load: 10–20% velocity decrement
Distance: 10–20 m
Volume: 2–4 reps
Unresisted Acceleration
Distance: 10–20 m
Volume: 2–4 reps
Optional Sled Push Block
2–3×10 m at heavy load
Reinforces posture & projection
Why This Works
Combining resisted and unresisted sprints helps athletes translate force gains into meaningful improvements in first-step quickness and acceleration (Cross et al., 2017; Alcaraz et al., 2018).
Weekly Training Frequency for All Levels
Youth: 1–2 sessions/week
High School/College: 1–2 sessions/week (depending on overall workload)
Adults: 1 session/week (2 during off-season)
Spacing sessions 48–72 hours apart supports neuromuscular recovery and ensures high-quality outputs (Morin et al., 2011).
Simple Plug-and-Play Templates
Speed Day Template (Any Level)
1. Acceleration Warm-Up
2. Resisted Sprints (5–20 m)
3. Unresisted Sprints (5–20 m)
4. Optional Sled Push / Chain Towing
5. Cool Down / Mobility
Contrast Training Template
Rep 1: Resisted (10–15 m)
Rep 2: Unresisted (10–15 m)
Repeat 3–5 times
This method leverages the potentiation effect and maximizes transfer to real sprint performance.
Common Mistakes to Avoid
Resisted sprinting is one of the highest-return speed training methods — but only when executed with precision. Poor loading choices, excessive fatigue, and technical breakdowns can turn resisted sprints into conditioning sessions that fail to improve speed or, worse, teach athletes dysfunctional patterns.
Below are the most common mistakes coaches and athletes should avoid, supported by insights from the current research.
Using Loads That Are Too Heavy
The most frequent mistake is going too heavy, especially with sled towing. Excessive resistance can:
Disrupt sprint mechanics
Reduce stride frequency
Cause athletes to “grind” rather than sprint
Shift the movement pattern away from true acceleration
Cross et al. (2017) showed that loads producing more than 50% velocity decrement tend to distort kinematics beyond what is beneficial.
Correct approach:
Use individualized loads based on velocity decrement (10–50%), not arbitrary percentages of bodyweight.
Using Loads That Are Too Light
On the flip side, loads that are too light may not create enough horizontal overload to stimulate adaptation.
Petrakos et al. (2016) noted that very light loads often fail to meaningfully change force production, especially for stronger or more advanced athletes.
Correct approach:
Ensure the load creates a measurable decrease in sprint velocity — not simply a “slight pull.”
Treating Resisted Sprints as Conditioning
Resisted sprinting is a power and speed method. Turning it into conditioning destroys its purpose. When athletes are fatigued:
Ground contact times increase
Horizontal force decreases
Projection angles collapse
Technique deteriorates
Morin et al. (2011) demonstrated that clean acceleration mechanics require full ATP-PC recovery to maintain optimal force orientation.
Correct approach:
Prioritize quality over quantity. Rest 60–120 seconds between reps and 2–4 minutes between sets.
Allowing Technique to Break Down
Even with proper loading, poor coaching can allow:
Excessive trunk flexion
Overstriding
Weak arm action
“Marching” or grinding movement patterns
Acceleration must stay technical even under load. Samozino et al. (2016) showed that horizontal force production only increases meaningfully when posture and orientation are preserved.
Correct approach:
Stop reps when form breaks down, even if volume is not complete.
Using the Same Load for Every Athlete
One of the worst coaching shortcuts is assigning the same sled or band load to all athletes. The literature is clear: optimal loading varies dramatically between individuals (Cross et al., 2017).
Some athletes reach optimal force production at 20% velocity decrement; others require 40–50%.
Correct approach:
Load should be individualized based on velocity decrement or simple timed sprint tests.
Sprinting Too Far Under Load
Resisted sprints are designed to overload the first 5–20 meters of acceleration. Sprinting 30–40 meters under heavy load shifts the session toward fatigue and mechanical breakdown.
Research consistently demonstrates that resisted sprint effectiveness declines once distances exceed the early acceleration phase (Petrakos et al., 2016).
Correct approach:
Heavy loads: 5–15 meters
Moderate loads: 10–20 meters
Light loads: 15–30 meters
Not Pairing Resisted and Unresisted Sprints
Without unresisted “transfer reps,” athletes may fail to express new force capabilities at higher velocities. Contrast sprinting — pairing resisted and unresisted efforts — is strongly supported in the literature (Cross et al., 2017).
Correct approach:
After resisted sprints, perform 2–4 unresisted sprints of equal distance with full recovery.
Using Resisted Sprints Without Intent
Nothing ruins speed training faster than low intent. Resisted sprints only work when athletes push with maximum acceleration effort.
Acceleration and horizontal force production depend heavily on neuromuscular intent (Rabita et al., 2015).
Correct approach:
Every rep must be a true sprint — not a “fast run” or a “hard push.”
Poor Equipment Setup
Common setup errors include:
Bands stretched too far
Sleds attached too high
Belts positioned incorrectly
Chains bunching or catching on turf
These disrupt force direction and posture, reducing training effectiveness.
Correct approach:
Attach resistance near the athlete’s center of mass
Use consistent sled surfaces
Manage band tension so resistance increases smoothly
Ensure chains stay behind the athlete, not underneath
Overusing Resisted Sprints in a Week
More is not better. Excess volume increases fatigue and decreases weekly speed quality.
Most research-supported programming uses 1–2 resisted sprint sessions per week (Alcaraz et al., 2018).
Correct approach:
Use resisted sprints strategically — not every day.
Summary of Common Mistakes
Avoiding these pitfalls ensures resisted sprinting:
Preserves sprint mechanics
Improves horizontal force production
Enhances acceleration
Transfers to real sport speed
Protects athletes from overtraining
Coaches who get the loading, distances, and intent right consistently see the greatest improvements in acceleration speed.
Does Resisted Sprinting Actually Make You Faster?
After reviewing the biomechanics, training principles, and the growing body of peer-reviewed research, the answer is clear:
Yes — resisted sprinting makes athletes faster, especially in the first 5–10 meters where acceleration determines success in sport.
Across systematic reviews, meta-analyses, and experimental studies, resisted sprinting consistently improves:
Horizontal force production (Morin et al., 2011; Samozino et al., 2016)
First-step explosiveness
0–10 m acceleration (Petrakos et al., 2016; Alcaraz et al., 2018)
Projection angle and force orientation (Rabita et al., 2015)
Sprint-specific power output (Cross et al., 2017)
Change of direction in team-sport athletes (Alcaraz et al., 2021)
These improvements are not coincidental — they are the direct result of applying horizontal overload to the specific movement pattern of acceleration. Because resisted sprinting reinforces the exact mechanics athletes need in sport, the transfer to game-speed actions is high.
But it is equally important to understand what the research does not say:
Resisted sprinting is not a replacement for unresisted sprinting
It does not fix poor mechanics by itself
It must be individualized, not one-size-fits-all
Loading must be appropriate, not arbitrary
Quality and intent matter far more than volume
When done correctly — with proper load selection, distances, rest intervals, and movement quality — resisted sprinting becomes one of the most powerful tools a coach can use to develop acceleration. When done poorly, it turns into conditioning with a sled.
The strongest programs blend:
Sled towing for horizontal force
Sled pushing for projection and strength
Bungee/band-resisted sprints for rhythm and mid-acceleration
Chain towing for consistent load and auditory feedback
Unresisted sprints for speed transfer
This combined approach reflects recommendations across the literature and the practical wisdom of elite performance coaches.
In a world where athletes are faster, stronger, and more explosive than ever, resisted sprinting stands out as a proven, research-supported method for building the acceleration qualities that win games — the first step, the first 5 meters, and the ability to separate.
Bottom line:
If you want to sprint faster in the situations that matter most — the start, the chase, the breakaway, the recovery — resisted sprinting absolutely works. And when programmed intelligently, it works exceptionally well.
If you want to get faster and develop real acceleration that shows up in games, resisted sprinting is one of the most effective ways to do it. At Prepare for Performance, we use proven methods like sled towing, sled pushing, band-resisted sprints, and chain resistance to help athletes and adults build explosive first-step speed and stronger movement patterns.
If you are a parent who wants your athlete to gain confidence and separation speed, an adult who wants to move better and feel stronger, or a coach who wants a clear and reliable approach to developing acceleration, we can help.
If you want to improve your first step, your 0 to 10 meter burst, and your overall speed, reach out and train with us. Your speed improves when you train with purpose, consistency, and the right system. We are ready when you are.
APA References
Alcaraz, P. E., Carlos-Vivas, J., Oponjuru, B. O., & Martínez-Rodríguez, A. (2018). The effectiveness of resisted sled training on sprint performance: A systematic review and meta-analysis. Journal of Human Kinetics, 63(1), 103–114. https://doi.org/10.2478/hukin-2018-0008
Alcaraz, P. E., Oponjuru, B. O., Carlos-Vivas, J., & Martínez-Rodríguez, A. (2021). Resisted sprint training in youth and team-sport athletes: A systematic review and meta-analysis. Sports Medicine, 51(9), 2061–2080. https://doi.org/10.1007/s40279-021-01456-8
Cross, M. R., Brughelli, M., Samozino, P., Brown, S. R., & Morin, J. B. (2017). Optimal loading for maximizing power during sled-resisted sprinting. Journal of Strength and Conditioning Research, 31(4), 1134–1141. https://doi.org/10.1519/JSC.0000000000001541
Fernández-Gonzalo, R., Tesch, P., & Lundberg, T. R. (2021). Elastic resistance training as a method to improve sprint acceleration mechanics and performance. Sports Biomechanics, 20(2), 235–248. https://doi.org/10.1080/14763141.2018.1510988
Mackenzie, R., Letechipía-Montiel, M., & Beato, M. (2022). Effects of resisted sled pushing on sprint performance and lower-limb force production. Strength and Conditioning Journal, 44(1), 28–41. https://doi.org/10.1519/SSC.0000000000000611
Morin, J. B., Slawinski, J., Dorel, S., Couturier, A., Samozino, P., & Brughelli, M. (2011). Acceleration capability in elite sprinters: A biomechanical analysis. Medicine and Science in Sports and Exercise, 43(1), 135–142. https://doi.org/10.1249/MSS.0b013e3181e6f1ef
Petrakos, G., Morin, J. B., & Egan, B. (2016). Resisted sled sprint training to improve sprint performance: A systematic review. Sports Medicine, 46(3), 381–400. https://doi.org/10.1007/s40279-015-0422-8
Rabita, G., Dorel, S., Slawinski, J., Sàez-de-Villarreal, E., Couturier, A., Samozino, P., & Morin, J. B. (2015). Sprint mechanics in world-class athletes: A new insight into the limits of human locomotion. Scandinavian Journal of Medicine & Science in Sports, 25(5), 583–595. https://doi.org/10.1111/sms.12389
Samozino, P., Rabita, G., Dorel, S., Slawinski, J., Peyrot, N., Saez de Villarreal, E., & Morin, J. B. (2016). A simple method for measuring force, velocity, and power in sprinting. International Journal of Sports Physiology and Performance, 11(5), 627–633. https://doi.org/10.1123/ijspp.2015-0194
Young, W., & McDowell, C. (2020). Implementing horizontal resisted sprint training with chains: A practical coaching framework. Strength & Conditioning Journal, 42(2), 94–102. https://doi.org/10.1519/SSC.0000000000000507
