Sit the hips back with ribs stacked. A tall torso turns every pull into an arm-only rep.
Technique cues
Own the rope before it owns you.
Stay low, organise the rope, and make every pull finish beside the hip. Speed comes from repeatable tension, not frantic arms.
Finish each pull beside the hip, then reach cleanly. Half pulls waste rope and time.
Place recovered rope outside the stance. Never let coils collect under your feet.
Remove slack before the next pull. Smooth tension beats a violent first yank.
Common faults
Fix the expensive errors.
Drop the hips and shorten the pull. Your legs should stabilise every rope cycle.
Reset the feed side immediately. One tangled step can erase several clean pulls.
Relax during the reach. Save full tension for the loaded phase.
Use a metronomic reach, brace, pull rhythm. Do not wait for the sled to stop.
Four-week progression
- 6 x 8 m light with perfect rope management.
- 5 x 10 m moderate with a fixed pull rhythm.
- 4 x 12.5 m at race load with 90 seconds rest.
- Race load after a 500 m run, repeated twice.
Related training
Connect the drill to race execution.
Train the limiter that matters.
Use the free assessment to decide whether grip, strength endurance, or running should anchor the next block.
Start free assessment →