Elite Sport Programme – Resisted Accelerations (Sled Sprints)

Key Technical Points for Resisted Accelerations (Sled Sprints)

1) Strong trunk position
2) 45 degree forward lean
3) Drive the floor away, feet contacting behind the hips
4) Powerful arm drive from hip to lip
5) Keep the head down

***Always follow the resisted accelerations with an unresisted sprint (x1 rep)
***Maximum load of 10% of bodyweight on the sled

Olympic Lifting: Clean from Thigh to Split Jerk

Olympic Lifting is a great tool for developing power (or more specifically strength-speed & speed-strength) this complex using 3 x clean from thigh and 2 x split jerk is something I use frequently.

Getting an athletes technically proficient in Olympic Lifting does require a significant amount of time, so depending on your athlete and how quickly they can pick it up you might decide to use alternative exercises completely or these derivatives of the full lifts.

A lift like the Clean from Thigh takes out the more technically demanding 1st pull and transition phases but allow the athlete to benefit from significantly loading the athlete through triple extension.

Clean from Thigh

1) Start position

  • Hook grip, thumbs distance from the edge of the rough part of the bar
  • Bar rests on the mid thigh
  • Weight through the mid foot
  • Shoulders over bar, elbows pointing along the bar
  • Feet hip width apart

2) Second Pull

  • Jump – powerful triple extension of the ankle, knee and hip
  • Weight up on to the toes
  • Shrug – violent shrug slightly after the triple extension
  • Keep the elbows relaxed to allow the bar to come up close to the body

3) Catch

  • Drop under the bar
  • Feet split from hip width out to a front squat position
  • Elbows rotate under the bar catching on the shoulders at the same time as the feet contact the ground
  • Weight through the heels.
  • Front Squat the bar back up to standing

Split Jerk

Bar rests on the shoulders, keep the elbows high through the drive phase
Feet hip width
Dip & drive from the legs, dropping under the bar splitting the feet into the lunge position
Feet should remain hip width throughout for stability – front foot flat, back foot on the toes.
Bar should finish above the line of the head
To finish, bring the front foot backward then the back foot forwards.

Elite Sport Programme – Strength & Acceleration Technique


Elite Sport Programme- Year 8 / Year 9

Programme Objectives: Increase whole body strength, develop acceleration technique

RAMP Warm Up – 6 minute target time


1) Wall drives  3 x 10 per leg

2) Seated Arm Drive 3 x 5 seconds

3) Resisted Acceleration 3 x 10m (partner or harness resisted

4) 15 m Maximal Acceleration (unresisted from a standing start)


1) Goblet Squat – 3 x 10 reps

2) Assisted Pull Up or TRX Row 3 x 10

3) MB Walking Lunge wit Rotation 3 x 8/leg

4) Press Up 3 x 10

Rest between sets = 60 seconds


1) Single Leg Bridge

2) Plank combo – front, side x 2, reverse – 30 seconds each side

3) Skydivers (a.k.a. Prone AW)



Morgan Wins Most Promising Rugby Player!



Worcester Rugby Camp Most Promising

Huge congratulations are in order for one of our young athletes. Having been undertaking a strength and conditioning programme for Rugby with Proformance for the last year Morgan has shown a very high level of dedication and a superb work ethic in his training sessions and has reaped the benefits of his hard work on the pitch. This season he has represented the Herefordshire County for his age group and been named the Most Promising Player at a recent Worcester Warriors Camp.

In the next few weeks we will be helping him prepare for trials with Gloucester Rugby Academy ensuring he can perform to the best of his ability on the day. Morgan we wish you all the best at the trials!