Sled Drag Sprint Race | Friends

Quick Intro

In a Sled Drag Sprint Race each partner wears a harness or strap clipped to their own loaded sled. On a shared “go” both sprint forward with the sled dragging behind them. Whichever sled is completely past the finish line first takes the race. It is a short, maximal race, closer to a sprint start than a workout set.

Sprinting with a sled behind you, leaning forward from the ankles and driving hard with short, fast steps, is taught at Sled Drag — Sprint. This guide covers the race itself: fitting the straps, setting two fair lanes, judging the finish and pacing a session around a very hard effort.

What You’ll Need

Two sleds and two harnesses or waist straps with a strap or rope long enough that the sled cannot clip the heels. With one sled, race the clock.
Weight plates for loading.
Two straight lanes of 15 to 25 metres on turf, track or another surface suited to sleds, with a clear gap between them.
Cones or tape for start and finish lines, and plenty of space beyond the finish.

How to Play

Agree the distance, each sled’s load and the handicap before strapping in.
Fit the harness so it sits snug around the waist or shoulders and the strap pulls straight back. Check the clip at the sled.
Line both sleds up so the straps are just slack, with each partner standing at the start line in a sprint start position.
Take up the slack slowly by leaning forward, so the first step does not jerk the strap.
On “go”, sprint. Stay in your lane until you are well past the line.
The race is won when the whole sled has passed the finish line, not just the runner.
Unclip, walk back slowly and rest fully before any second race.

What Counts

The sled finishes the race. The runner crossing the line first means nothing if their sled is still behind it.
Same start for both. Both partners begin from a still position with the strap just slack. A running start or a strap pulled tight before “go” counts as a false start, and the race is restarted.
Strap problems stop the race. If a harness slips, a clip opens or a sled tips, the race is called off and run again after a rest.

A third person at the finish line makes close races easy to call. Without one, agree that anything too close to judge is a dead heat.

One Hard Effort at a Time

This race asks for everything for a few seconds, which is what makes it fun and also why it does not suit repeats on short rest. A second race straight after the first is usually slower and sloppier, and the posture that keeps the sled moving is the first thing to go. Treat each race as its own event with several minutes of easy walking between them. Stop after three or four even if the times are still close.

Making It Fair

Weight evens it out. The less conditioned partner drags a lighter sled, with the difference agreed before the first race. After one race, adjust: if the gap at the finish was large, move a plate from one sled to the other.

Sled drag races are quite sensitive to load, because a heavier sled slows the start a great deal. Small changes are usually enough. The Training With a Friend guide covers keeping a handicap fair over several sessions.

Staying Safe

Check the harness every time. A strap that slips mid-sprint can pull the runner off balance at full speed.
Use a suitable surface. Sleds jump and snag on rough or uneven ground. Grass, turf or a track are best.
Leave a long run-out. Both runners need room to slow down past the finish line with a sled still sliding behind them.
Keep lanes well apart. A sled that swings sideways can catch the other strap.
Full recovery between races. Fast efforts on tired legs are where strains happen.

Common Mistakes

Jerking the strap at the start. Take up slack before “go”. A jolt at the first step throws the runner forward and wastes the start.
Standing upright too soon. The forward lean holds the drive. Popping up early slows the sled.
Long reaching strides. They brake the runner. Short, quick, powerful steps keep the sled moving.
Stopping at the line. Run through it so the sled crosses fully.

Fitting It Into a Session

Race early, after a full warm-up that includes a few build-up sprints without the sled. Keep the rest of the session lighter, since a few maximal sled sprints take more out of the legs than they seem to. For planning the rest of the session, see Building a Partner Session.

Getting Better Over Time

Note the loads, the distance and the result. If both partners improve, add a little weight to both sleds and keep the gap. Solo times at a fixed load are another good way to track progress between races.

Sled Push Race races the sled from behind.
Partner-Resisted Sprint swaps the sled for a partner holding a band or towel.
Chase Sprint races without load, with a head start.
Chariot Pull Sprint has one partner pulling the other.

FAQ

Harness or waist belt?

Either works. A shoulder harness lets you lean further forward, which suits heavier sleds. A waist belt is quicker to put on and fine for lighter loads.

How far should we race?

Fifteen to twenty-five metres is enough. Past that, it becomes a test of who fades least, and posture suffers.

We only have one sled. Can we still race?

Yes. Each partner runs in turn and the other times, starting the watch on “go” and stopping it when the sled is fully over the line.