Parachutes & Resistance Bands For Speed Training

Many sports require sprinting speed and several tools can be used to increase speed, including resistance bands and parachutes. These tools can be used in various ways to improve your speed and conditioning for your chosen sport.

Factors Affecting Speed

Speed is the result of limb power, joint mobility, muscle fiber type, nutritional and recovery status, and technique. If you are compromised in any of these areas, your potential for speed will be diminished. For example if you lack power, you will be slow to accelerate or if your mobility is poor, your movements will be shorter and less economical. Using a parachute and resistance bands can help develop your limb power and conditioning for sprinting.

Parachutes and Speed Training

Speed parachutes are made of nylon and are attached to your torso with a harness. The parachute inflates as you run to provide an increase in drag that you must overcome. The harder you run, the higher the wind resistance will be. A speed parachute is designed to develop power and strength in your running muscles so that when you run without the chute, you are able to sprint more quickly. Speed parachutes come in a variety of sizes. The bigger the chute, the greater the resistance. Speed parachutes can be used for a number of sprinting drills from 40m dashes to longer speed endurance runs.

Resistance Bands for Speed Training--Resisted Sprinting

Resistance bands can be used to develop sprinting speed by providing resistance to your movements. Anchor the resistance band to a sturdy anchor and then attach it around your waist. Sprint away from the anchor point until the band stops your forward progress and then return to the start position and repeat. Some bands and harnesses are available that are designed specifically for this type of drill because standard exercise bands are not strong or resilient enough. Band-resisted sprinting will improve your starting speed and power and can also be used as a conditioning exercise.

Resistance Bands for Speed Training--Overspeed Training

Leg speed is critical in sprinting. The faster your leg speed and the longer your stride length, the faster you will cover the ground. Leg speed can be developed by running downhill or, if a suitable hill is not available, using a resistance band. Anchor your band to a sturdy anchor and walk backward until the band is tight. On the command "go," run toward the anchor point. The band will contract and force you to run faster than normal. Run past the anchor point, decelerate and stop. Turn around and repeat the drill.

Caution

Speed parachutes and resistance bands can be used to develop increased sprinting speed but using them too often can have an adverse effect of your performance. Using a chute or band alters your running mechanics by forcing you to lean forward and shorten your stride length. If this change in technique becomes fixed, you will train yourself to run slower rather than faster. To avoid this happening to you, only use speed parachutes and resistance bands a couple of times a week. Perform the majority of your sprint training without using these training aids to safeguard your sprinting technique.