Speed parachute workouts are designed to improve an athlete's speed, power, strength, and explosiveness. The added resistance provided by the chute will help to strengthen calves, quads, glutes, and hamstrings. Over time, an athlete may find his or her leg turnover increased, which translates to faster run times in training and competition. For athletes involved in sports requiring explosive power, he or she may experience faster 40-yard dash times and improved vertical jumping ability. Speed parachutes attach around your waist and are available in various sizes to provide different resistance levels.
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After a good warm-up, go to a soft track or a football field. Run three to six 50-meter sprints with your speed parachute; rest 15 to 30 seconds in between each. Stay relaxed and derive power from your upper body by pumping your arms. Perform these 50's two to three times per week.
Over a 50-meter distance, set up four to six cones in a zig-zag pattern; each cone should be approximately 15 meters/yards apart. Wearing your speed parachute, start in sprinter's stance and sprint to the first cone off to the right, then sprint to the cone to the left; continue until you reach your 50-meter mark. Rest for 15 to 30 seconds and repeat for a total of six to 10 times. Perform this two to three times per week.
While at the track or football field, wearing your speed parachute, sprint for 100 yards/meters. There's a slight twist here; at the 50-meter mark, release your speed parachute (there is a quick release velcro strap around your waist), and finish the final 50-meter sprint without your chute. Your speed and leg turnover for the final 50 will be incredibly fast. Perform this exercise two to three times per week, perform six to 12 repetitions of 'The 100's', and rest 30 seconds in between each.
Now that you are gradually stronger and more comfortable with the speed parachute training, you can step up the intensity. On a track while wearing your speed parachute, sprint the curve, which will be the first 100 meters. At the 100-meter mark, release your chute and sprint the final 100 meter straight away without your chute. Perform these two to three times per week, performing six to 12 repetitions, and resting 60 to 90 seconds in between each.