How to Parachute for Speed & Agility Training

Parachute training benefits long-distance runners too.

Parachute training is a sure way to improve athletic performance. Parachute training is a type of progressive resistance exercise whereby the faster you run, the more difficult it becomes to pull the parachute. High school and college programs, as well as professional sports teams, all use parachute training to increase the speed and agility of their players. Incorporating a running parachute into your strength and conditioning regimen will do wonders to improve your speed and agility for the sport you play.

Things You'll Need

• Running parachute
• Harness

Instructions

Putting on the Parachute

1. Connect the parachute to your harness by clamping the parachute to the ring on the harness. Make sure to connect the parachute to the harness before you put it on because it is difficult to connect the parachute to your harness when the ring is at your back.

2. Untangle and untwist the strings of the parachute. If the strings are twisted, the parachute will not drag through the air properly, and it will hamper your training.

3. Strap on your harness. Make sure the harness fits snugly to your body so that it does not move around much when you are running.

Speed & Agility Training

1. Explode off the starting line. Getting off to a fast start is key because it will ensure that the parachute gets off the ground quickly so that it can give you resistance.

2. Perform a 50 meter sprint. The rest period after a 50 meter sprint should be anywhere from 30 to 90 seconds.

3. Repeat the 50 meter sprint five to 10 times.

4. Perform a 100 meter sprint. Remember to explode off the starting line like you did in the 50 meter sprint. The rest period between 100 meter sprints should be anywhere from 60 to 120 seconds.

5. Repeat the 100 meter sprint five to 10 times.

Tips & Warnings

• Parachute training is most effective when used as part of an interval training regimen that requires short bursts of speed followed by regulated intervals of rest.

• Make sure you give 100 percent on each sprint. The purpose of sprinting is to develop your fast twitch muscles so that you can increase your speed and agility.

• While you can perform parachute training on a variety of surfaces, a track is the ideal surface for its cushioning. It's also the ideal location because most tracks have standard distances measured into them.

• Do use a parachute training for running long distances.

References

• The Runner's Guide: A Guide to Using Running Parachutes

Resources

• National Strength and Conditioning Association: Info