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How to use the Sled Strap

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Working your quads, hamstrings, glutes, lower back, and calf muscles in one movement

Specific Benefits:
  • Providing exercise variation and progression to reduce the likelihood of sustaining an injury to the knee and ankle ligaments and thigh muscle strains through lower-limb joint loading and reduction of repetitive strain injuries
  • Increased sprint speed
  • Backward running occurs in various sports such as rugby, rugby league, touch rugby, soccer, and American football is an appealing method for lower-limb rehabilitation
  • Backward resisted sprinting is regarded as effective stressor for multiple systems (i.e., cardiorespiratory, strength endurance, and hormonal). It has the ability to use less elastically stored energy, implying that force generation is mainly concentric, which is capable of reducing muscle soreness, damage, fatigue, and inflammation compared with eccentric exercise.

Please see 'References' section below for supporting articles.

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References

Monaghan, Daniel J.; Cochrane, Darryl J. (2020)

Can Backward Sled Towing Potentiate Sprint Performance?. Journal of Strength and Conditioning Research 34(2):p 345-354, February 2020. | DOI: 10.1519/JSC.0000000000003322

Uthoff, Aaron MSc, CSCS1; Oliver, Jon PhD1,2; Cronin, John PhD1; Winwood, Paul PhD1,3; Harrison, Craig PhD1. (2019)

Backward Running: The Why and How to Program for Better Athleticism. Strength and Conditioning Journal 41(5):p 48-56, October 2019. | DOI: 10.1519/SSC.0000000000000459

Uthoff A, Oliver J, Cronin J, et al. (2019)

Resisted sprint training in youth: The effectiveness of backward vs. forward sled towing on speed, jumping, and leg compliance measures in high-school athletes. J Strength Cond Res 2019. Epub ahead of print.

Heiderscheit BC, Sherry MA, Silder A, Chumanov ES, Thelen DG. (2010)

Hamstring strain injuries: Recommendations for diagnosis, rehabilitation, and injury prevention. J Orthop Sports Phys Ther 40: 67–81, 2010.

Soligard T, Myklebust G, Steffen K, et al. (2008)

Comprehensive warm-up programme to prevent injuries in young female footballers: Cluster randomised controlled trial. BMJ 337: a2469.

West DJ, Cunningham DJ, Finn CV, et al. (2014)

The metabolic, hormonal, biochemical, and neuromuscular function responses to a backward sled drag training session. J Strength Cond Res 28: 265–272.