The following is a challenging exercise regime not for everyone. It requires a slow progression to get started, modifying rest, weight and distance. Over time, once fit it’s great for further development of an athlete’s strength, speed and conditioning.

Rogers Athletic Dual Sided Speed Sled

Drill is Set With 5 Cones 5 Yards Apart

Use a stopwatch to collect time 

Begin at cone #1 by pushing the Speed Sled loaded with a 45 pound plate as quickly as possible 5 yards to cone #2. Then quickly return to the starting position.

Without rest push the Speed Sled 10 yards to cone #3 and immediately return pushing the sled back to cone #1.

Continue pushing in the same manner to cone # 4 returning to cone #1, then cone # 5 and completing at cone #1.

Rest the exact amount of time it took to complete the total 5 cone drills

Add another 45 pound plate to the Speed Sled and repeat the timed drill in the exact same fashion this time with 90 pounds.

Rest the exact amount of time it took to complete the total 5 cone drills

Add another 45 pound plate to the Speed Sled and repeat the timed drill in the exact same fashion this time loaded with 135 pounds.

The overall goal is to complete the drill eliminating all the associated rest by steadily decreasing the rest intervals over time as one becomes more fit.