Resisted → Free Sprint
How to Do It
Sprint several metres against a band or sled resistance, then have the resistance released (or run out of a held band) and immediately continue into a free, unresisted sprint — feeling light and fast as the resistance disappears. Maintain the powerful driving mechanics into the free portion. Reset fully and repeat.
Why It Works
Uses contrast/potentiation — the resisted portion overloads force production and primes the nervous system, so the subsequent free sprint feels lighter and is performed with greater output; trains the carryover of acceleration force into faster free-sprint velocity.
Hockey Transfer
Builds powerful acceleration force and then expresses it at higher free-running speed — mirroring the transition from a hard, loaded push (digging in to accelerate) into faster open-ice skating; trains force production that carries into top speed.
Coaching Cues
- "Drive hard against the resistance"
- "feel light, keep driving when it releases"
- "maintain the powerful mechanics"
Common Mistakes
Slowing down or standing up when the resistance releases; a weak resisted portion; losing form on the free sprint
Progression / Regression
optimize the resistance/release or longer free portion
lighter resistance or run the two portions separately
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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