10 Reasons to Start Using the Sled/Prowler in Your Training

0

If you’ve been following me for the last few years you know we use the sled frequently in our training. Our athletes will use the sled to improve speed, build upper and lower body strength, develop power, and much more!

1. Improves Unilateral Lower Body Strength

Heavy sled pushes and heavy sled drags are great for improving unilateral lower body strength. Just load up the sled with as much weight as possible and push or drag it for a desired distance. For heavy sled pushes and drags our athletes with perform anywhere from 4-6 sets x 10-30 total yards per set.

Philadelphia Phillies Pitcher, Brendan Bell Performs Heavy Sled Pushes

2. Fast Recovery Time

The sled and it’s many variations are concentric in nature. Meaning, very little eccentric stress. The eccentric portion (lowering portion) of an exercise is what contributes to the most muscular soreness and fatigue.

3. Improves Lower Body Power & Speed

When we’re trying to develop speed and power we will contrast heavy sled pushes and heavy sled drags with sprints, jumps or plyometrics. Below, I included an example of a contrast pairing where we utilize the prowler to improve sprinting speed. In this case, the sled push helps the athlete run in the correct form of acceleration, which improves his technique on the unloaded 10-yard sprint that follows.

Cleveland Indians Outfielder, Chris Roller Performs a Speed Contrast Utilizing the Prowler

4. Improves Upper Body Strength

The sled is a fantastic tool for building upper body strength! Here’s a few of our favorite upper body strength exercises utilizing the sled.

Hand-Over-Hand Rope Sled Pull

The hand-over-hand rope sled pull is an exercise we will use to build strength in the upper back, forearms, biceps, and core! Programming wise, our athletes will perform 4-6 sets x 10-20 yards.

Washington Nationals Catcher, Tres Barrera Performs Heavy Seated Hand-Over-Hand Rope Sled Pulls

High Plank Rope Sled Pull

Here’s another challenging movement for the core, shoulders, and grip. We will use this exercises at the conclusion of our workouts as more of a finisher. Programming wise, our athletes will perform 3-4 sets x 10-20 yards per arm.

Washington Nationals Catcher, Tres Barrera Performs High Plank Rope Sled Pulls

5. Improves Acceleration Sprint Mechanics

Heavy sled drags and heavy sled pushes allow you to learn and practice acceleration mechanics at slower speeds. To perform these exercises properly, you need to posses a good forward body lean, and maintain a positive shin angle.

Cleveland Indians Outfielder, Chris Roller Performs Heavy Acceleration Sled Drags

6. Improves Core Strength

Another benefit of sled sprints and heavy sled pushes is the challenge it presents to your core. To keep the sled in the straight line, you need to stay tight and brace your midsection. If you lose your core while trying to push the sled, you will not be able to keep the sled in a straight path.

7. Enhances Hip and Ankle Mobility

When performing sled pushes and sled drags, aim for full hip extension on each stride. By doing this you’re able to get a dynamic stretch of the hip flexors as well as the calves and achilles.

8. Trains Scapular Stability and Upward Rotation

When performing sled pushes you’re also improving scapular stability and driving good scapular upward rotation. Both of which are massively important to the overhead throwing athlete.

Kansas City Royals Pitcher, Scott Blewett Performs Heavy Low Handle Prowler Pushes

9. Safe Option for Athletes with Low Back Pain

The sled is a fantastic option for athletes with a history of low back pain. With the sled, there is zero spinal compression making it a safe exercise to load up without inducing stress on the athletes lumbar spine.

10. Great for Improving Conditioning/G.P.P.

Early in the off-season we will use the sled to improve work capacity/G.P.P. Here’s an example of a four week progression of sled push sprints where the volume increases each week.

Prowler Push Workouts (90 LB loaded on sled)

Week 1: 10 Sled Push Sprints x 20 yards - Rest: EMOM
Week 2: 12 Sled Push Sprints x 20 yards - Rest: EMOM
Week 3: 15 Sled Push Sprints x 20 yards - Rest: EMOM
Week 4: 20 Sled Push Sprints x 20 yards - Rest: EMOM
Rest Periods: EMOM (Every Minute on the Minute)

Every Minute on The Minute: Right before you perform your first prowler sprint start your stop watch. When the clock hits 1 minute you will begin your next sled sprint
Cleveland Indians Outfielder, Chris Roller Performs Sled Push Sprints

If you’re up for it, here’s another fantastic conditioning challenge we will use from time to time. Warning, this challenge is harder than it looks!

Sled Push Sprint Pyramid Challenge - Rest 90 seconds after each set

Set 1: 90 LB (2 plates) x 20 yards
Set 2: 180 LB (4 plates) x 20 yards
Set 3: 270 LB (6 plates) x 20 yards
Set 4: 360 LB (8 plates) x 20 yards
Set 5: 450 LB (10 plates) x 20 yards
Set 6: 360 LB (8 plates) x 20 yards
Set 7: 270 LB (6 plates) x 20 yards
Set 8: 180 LB (4 plates) x 20 yards
Set 9: 90 LB (2 plates) x 20 yards

Hopefully this article was helpful! If you have any additional comments or questions please feel free to send me an email: simonesbaseballtraining@gmail.com

JOIN OUR NEWSLETTER
I agree to have my personal information transfered to MailChimp ( more information )
Improve your game today! Join over 5,000+ baseball players and coaches who are receiving our weekly newsletter!
We hate spam. Your email address will not be sold or shared with anyone else.

LEAVE A REPLY

Please enter your comment!
Please enter your name here