Sled push for rugby

How to do a sled push, how props, number 8s and every forward use the sled, and the sled drive test an international squad used to measure contact, with what it said about their game.

Part of our rugby fitness tests.

One line from hands to heels, short steps, and the push goes forward along the ground, the way a scrum does.

How to push a sled

Lean into the uprights until your body is one straight line, then drive with short, powerful steps. Every step is a single-leg drive, forward and not up.

Hands on the uprights
Set
Take hold of the uprights with both hands, feet about shoulder-width apart.
One line, hands to heels
Lean
Chest up, back flat, hips low. Do not fold at the hips or let your back round.
Short, powerful steps
Drive
On the balls of your feet, one leg at a time, every step pushing the ground behind you.
Forward, not up
Finish
Drive the sled along the ground, the way a scrum or a ruck moves, and keep going through the finish.

How rugby players use the sled

The scrum, the ruck and the first steps of a carry all drive forward along the ground, and the gym rarely trains that. The sled does. This is how our own guides use it, position by position.

From our position and fitness guides.
Who	Why	How
Props	Scrum force is horizontal, not vertical, and the gym rarely trains it that way.	Heavy sled and prowler pushing
Number 8	The pick-and-go begins with the feet planted and a defender already there.	Sled starts from a low, braced position
Every forward	Forwards condition with short, hard efforts and short rest, not long runs.	6 to 10 second drives, short rest, a high number of repeats
Everyone	A carry or a drag loads the trunk and grip while you move.	Sled and partner drags, with the carries

The sled drive test

An international rugby union squad timed a 5 m drive of a tackle sled as its contact test: 120 kg (about 265 lb) for forwards and 110 kg (about 243 lb) for backs, from a crouch 1 m behind it, the fastest of 3 with 2 minutes between.

What it said about the backs

The backs who drove the sled faster made more carries, won more dominant collisions, made more offloads and got to more attacking rucks among the first three. For the backs, it and a strength test, the mid-thigh pull, lined up with the most match numbers.

What it does not say

These are links between a test and a season’s match numbers in 14 backs, not proof that pushing a sled makes anybody better. They are a reason to train the drive, not a promise.

To test yourself the same way, use the same sled, load and surface every time; a different sled or floor changes the time. Our other rugby fitness tests cover running, jumping and strength.

Sources

Cunningham DJ, Shearer DA, Drawer S, et al. Relationships between physical qualities and key performance indicators during match-play in senior international rugby union players. PLoS ONE. 2018;13:e0202811.

Sled push questions

What muscles does a sled push work?

A sled push works the quads, glutes and calves, which drive each step, while your trunk holds your body in one line from hands to heels. That is why rugby players use it for the scrum and the first steps of a carry: it trains pushing forward, not up.

Is the sled push good for rugby?

The sled push is good for rugby because the scrum, the ruck and the first steps of a carry all drive forward along the ground. Our props push it heavy, our number 8s start it from a low position, and an international squad used a 5 m sled drive as its contact test.

How heavy should a sled push be?

How heavy a sled push should be depends on what it is for. Heavy and short to build a scrum or a carry, lighter for 6 to 10 second conditioning efforts. One international squad tested a 5 m drive of a tackle sled at 120 kg (about 265 lb) for forwards and 110 kg (about 243 lb) for backs.

How far should you push a sled?

How far you push a sled depends on the job. The international squad's test was 5 m, flat out from a crouch. Our forwards' conditioning uses 6 to 10 second drives with short rest and many repeats, which covers more ground at a lower load.

How do you push a sled properly?

To push a sled properly, take the uprights with your hands, lean in until your body is one straight line from hands to heels, and drive with short, powerful steps on the balls of your feet. Keep your hips low and your back flat, and push forward, not up.

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