Baseball Sled Push/Pull
This workout requires a sled, also known as a “prowler”, which allows the user to stack weights on top of it and push or pull it. Put enough weight on the sled to provide slight resistance for both of these movements.
You should keep a firm base when navigating the sled. Keep your feet under you, and use the lower half of your body to push off the ground.
A single repetition for a sled push or pull is one down-and-back of about 20 yards. Do about five reps or until your lower muscles get fatigued.
In softball and baseball, you use the lower half of your body for just about everything other than throwing. But even throwing requires your lower half to not just work in-sync, but provide enough explosive power to get desired results.
Pushing and pulling an adequate amount of weight teaches the athlete to drive off the ground using their feet and transferring that energy into their legs and core. These movements are essential in just about every sport.
This exercise will raise your heart rate and quickly tire you out, meaning it’s great for cardiovascular training. Try reducing rest times in between intervals to maximize your results.
Lighter weight sled push and pulls over longer distances have shown to increase an athlete’s overall endurance and workload. Heavier weight sled push and pulls over shorter distances have shown to increase explosiveness and power. Utilize both of these workouts to keep energy high in the late innings while not sacrificing performance.
Written by: Devin Pickell