Ciao Christian!
Please sorry my English. I am from Italy.
I want to ask is good 3 x 20m sled sprint for 2 set or 6 x 30m hill sprint for player of the soccer or ??
It can help develop acceleration. So depending on your position, yes, it can be useful. For example, forward need the be the fastest in the 0-10m and 10-20m range. Central midfielders are second, followed by wide midfielders and defenders. Central defenders require less 0-10m speed.
Also worth nothing that top speed of high level vs amateur level isn’t different. BUT 0-10m speed/acceleration is higher in high-level soccer players… meaning that improving acceleration might be one of the important things to reach a high level and sled/hill sprints can help with that.
I don’t recommend longer than 30m because if loaded sprints are great to build acceleration (so 10-30m) they can actually decrease sprinting top speed if trained over longer distances.
The reasons is that the body positon during the acceleration phase is different than during the top speed phase of a sprint.
In the acceleration phase you are leaning forward more and in the top speed phase your body is more upright. This means that in the acceleration phase your feet apply force on the ground for longer and during the top speed phase you spend a lot less time on the ground.
The sled sprint (and hill sprint) mimicks the position of the acceleration phase (forward lean, hips back) and also has a longer ground contact time. So it’s specific to the acceleration phase, but the opposite of the top speed phase.
I would personally use only 10m and 20m loaded/hill sprints for soccer players. With more focus on 10m
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Thank you Christian!
You helped me so much.
I love your stuff from back in day on Dr Squat forum!
Tony.