The Parisi Two-Minute Drill
The 5 P’s To Sled Drags
The Play: Sled Drags
The Purpose: To increase strength in your glutes, hips and core. By strengthening your lower body muscles and core, you are able to apply greater force into the ground, which will allow you to improve acceleration and overall speed.
Pre-Snap Read: Before you start, make sure you have enough weight on the sled you are planning to pull, in order to make it a challenge. Next, grab a rope in each hand that is attached to the sled, walk forward, then stop when you feel the tension on the rope. Lastly, drop your hands to your side, while still holding onto the rope.
Performance: First off, you need to get into an acceleration position. Lean forward at a 45-degree angle, keeping your spine neutral and hips tucked. Lastly, move one-foot way in front of the other and lean forward until yours lower legs are at a 45-degree angle. At this point, both your back and your leg should be at 45-degree angles. Now you are ready to move. Pull the sled, SLOWLY, for anywhere between 20 and 40 yards. You want to move slowly because this is a strength exercise and you will not receive the maximum benefit from it, if you are trying to run and pull the sled as fast as you can.
Post Drill Analysis: Did you maintain the proper technique throughout, such as keeping your body and leg bent at 45-degree angles? Were you moving at a controlled pace? Did you feel the muscles being worked in your glutes, hamstrings, hips and core?