The use of a harness during different drills can improve speed, explosive start, acceleration, and agility as well as used in warm-up exercises.

　　This type of equipment is better if an athlete works with a partner or their coach. Power and speed can be improved through multiple drills of resistance sprinting and the harness can work well with these types of drills. Training with a harness is similar to the towing of a sled, but without the hassle of transporting the plates. An athlete can decrease and increase their resistance easily and it is portable so an athlete can practice in the field or in a covered court. There are two common ways of linking the athlete and harness. First, over the shoulders and second around the hips. These two positions will enable the athlete to move their arms freely. The difference is that the harness on the shoulders focuses on the upper body position like in football.

　　Drill 1: Power Resistance

　　Secure the shoulder harness and adjust it according to the athlete’s comfort. The coach or partner holds the other end of the nylon lead and will provide resistance on a moderate level. Start running in place for about 5-10 seconds then slowly advance. Before starting, make sure the line from the partner to the runner is straight and without slack. The slack might cause injury to the partner if they are suddenly jerked foward.

　　Note: Advance slowly and never overpower your partner. Do this drill for 30-40 seconds and repeat 4-5 times in one session. Make sure the athlete maintains correct posture, arm action, knee drive, and feet toward the front. If the coach notices that the athlete cannot maintain this position, lower the resistance level during the first few runs.

　　Drill 2: Lateral Shuffle

　　Secure the harness around the athlete’s waist with the nylon lead placed on the side. The coach will then hold the harness lead on the side of the athlete. Again, there should be tension on the nylon and no slack. With low hips, straight torso, and lead leg pulling and reaching, the athlete will shuffle for 20-40 yards. They can either cross their feet or not, depending on where they are comfortable.

　　Drill 3: Resistance Backpedal

　　Secure the harness around the waist with the nylon lead in front just on the waistline, while the coach holds the harness lead in front of the athlete. Tension on the nylon should not be forgotten for safety purposes. The athlete will backpedal at 20-30 yards with hips low and correct posture. The coach must adjust resistance if the athlete cannot perform this drill well.

　　Pairing With Other Workouts

　　If you are doing strength training together with speed training, it is best if you do these types of drills before your strength workout. Since power is being developed in these drills, short runs of 30-40 yards are recommended.

　　Things to Remember

　　There are many things that could go wrong with this type of training so make sure to remember these key things:

　　Do Not Train Without Supervision

　　Always have a coach who can look at your position and progress so that they can correct any mistakes. These mistakes may lead to permanent damage or injury. They can also dictate the number of repetitions necessary to avoid over-training.

　　Do Not Use too Much Resistance

　　Thinking that higher resistance could provide more power is not wrong, but it develops poor running strategies that are hard to change.

　　Do Not Change Resistance While Running

　　Inconsistent resistance can lead to jerking or yanking by the running which may cause injury to both runner and their partner. Always train with someone who is knowledgeable in resistance training.