BaserunningAdvancedHigh loadMajor tier
Resisted-Assisted 60 Contrast Sprint Ladder
A contrast-training method that pairs heavy resisted (overload) 60-yard sprints with assisted overspeed (underload) reps, then a clean unloaded 60, so the athlete overloads force production and immediately expresses it at faster-than-normal turnover to drop their 60-yard dash time.
⏱ ~30 min📋 2–3 resisted/assisted contrast pairs (full 60 resisted; 40–60 yd assisted), 2–3 min rest between reps; finish with 1–2 free timed 60s after a 3–4 min reset
What you'll need
- Resistance band
- Stopwatch
- Cones
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