This two-part exercise not only strengthens endurance, but also improves acceleration explosiveness.
Instructions:
Power Sprint
1. Hold sled with straight arms tightening trunk, contracting glutes and locking ankles. Pull big tow to the top of your shoe while maintaining balance on your toes. Hold for five seconds.
2. Maintaining the same position, alternate high knees two times.
3. With high knees, accelerate forward pushing the sled for five yards.
Arch Run
1. Start with a three to five yard sprint towards the arch.
2. On command, run around the arch staying as close as possible.
3. Burst forward out of the arch turn for five yards.