Prowler Sprint

intermediate · locomotion

Setup

Pick a straight lane about 15-20 m long, flat and clear of people and obstacles. Load the sled heavy enough to give real resistance but light enough that you can keep a continuous running stride. Stand behind it and take the high or the low handles depending on your goal.

Execution

Lean your body forward, arms nearly straight, shoulders ahead of your hips.
Exhale and drive hard through the whole foot, taking short, quick steps to keep the sled moving continuously.
Keep your back flat and your head neutral, eyes on the floor a short distance ahead.
Maintain a steady pace for the planned distance, without letting the sled come to a full stop partway.
One trip is 15-20 meters, about 15-25 seconds of continuous effort, with a full 2 minutes of rest before the next one, because this trains speed-strength rather than conditioning.
Stand up, release the handles and walk slowly to recover before repeating.

Breathing

Breathe hard and steady with your steps, never holding your breath. Chest tightness, dizziness or unusual shortness of breath means stopping right away.

Quick cues

Shoulders ahead of the hips.
Steps short, quick, continuous.
Drive through the whole foot.
Eyes just ahead, not straight down.

Common faults

Fault: Standing too upright, weakening the push
Fix: Lean the body forward more, with the shoulders past the hips.
Fault: Taking overly long strides, making the sled move in jerks
Fix: Shorten the steps and increase the cadence to keep the push continuous.
Fault: Dropping the head to stare straight down at the feet
Fix: Keep the head neutral, eyes on the floor a short distance ahead.
Fault: Loading so heavy the sled barely moves
Fix: Reduce the load to a level that still allows a continuous running stride.

Equipment

sled

Muscle groups

legs, calves, glutes, chest, shoulders