Introduction
Rehabbing knee injuries and bouncing back to peak performance doesn’t have to be a drag. With the right mix of strength, stability, and endurance training, you can make a strong comeback. One of the coolest tools to help you get there? The sled.
Sled drills are awesome for knee rehab. They boost muscle strength, enhance joint stability, and crank up your overall athletic performance. Plus, they offer controlled resistance, making them perfect for progressive overload and functional movement training.
In this blog, we’ll dive into five effective sled drills that will get your knees back to game-ready. Ready to get stronger? Let’s dive in!
Here are five sled drills we recommend:
1. Sled Push
Follow these steps:
This drill focuses on rebuilding leg drive and enhancing overall leg strength.
- Setup: Load the sled with heavy weights to ensure it provides enough resistance. Place the sled against a wall if needed.
- Position: Stand with one foot forward, knee slightly bent, and hips loaded. Keep your back straight and core engaged.
- Drive: Push through your front leg, extending your hip, knee, and ankle (triple extension). Repeat for 5 reps on each leg, ensuring full extension each time.
- On the next variation, you can try alternating both legs on each drive
2. Slow Sled Push
This drill reinforces proper movement patterns and strengthens the knee through controlled, deliberate motions.
Follow these steps:
- Setup: Start with the same stance as the Sled Push.
- Movement: Push the sled slowly, emphasizing the triple extension of your hip, knee, and ankle. Keep your arms bent and close to your body.
- Focus: Maintain a steady, slow pace to ensure full knee extension with each step.
3. Sled Run
This drill enhances acceleration and builds explosive power, crucial for athletes returning to high-speed sports.
Follow these steps:
- Setup: Stand behind the sled, leaning slightly forward.
- Run: Begin running while pushing the sled, focusing on quick, powerful steps. Keep your hips extended and drive your knees high.
- Duration: Perform each run for 10-20 seconds, maintaining intensity throughout.
4. Reverse Sled Drag
This exercise targets the quadriceps and patellar tendon, aiding in recovery from knee injuries like ACL surgery.
Follow these steps:
- Setup: Attach a strap to the sled and put it around your hip.
- Drag: Walk backward, ensuring full knee extension with each step. Keep your movements slow and controlled.
- Focus: Engage your quads and maintain a low stance to maximize resistance and muscle engagement.
- As you get more comfortable, you can add more weights to the sled
5. Crossover Sled Pull
This drill improves lateral movement and stability, which is essential for sports requiring quick directional changes.
Follow these steps:
- Setup: Attach a strap to the sled and hold it with one hand, standing to the side of the sled.
- Movement: Cross one leg over the other, using your hips and legs to pull the sled sideways. Keep your movements controlled and steady.
- Switch Alternate sides, ensuring both legs and hips are equally worked.
If you want to learn more about these exercises and some bonus tips, check out this video:
Want to get your legs even more battle-ready? Check out this other video:
Conclusion
With these sled drills added to your rehabilitation routine, you will significantly enhance your knee strength and stability, helping you return to your sport with renewed confidence.
Following these exercises consistently will have you back in the game, moving more freely and confidently.
How We Can Help You
At Myokinetix, We pride ourselves on a holistic approach to rehabilitation and performance training. Our state-of-the-art facility is equipped with the latest technology and equipment, ensuring you receive the most effective treatments and care available.
In our community, your success is our success. We’re here to support you, motivate you, and celebrate every milestone you achieve!
Book a call with us today to learn more about how we can help you achieve your rehabilitation and performance goals!