Speed Training Equipment

Throughout a 90-minute game of soccer, it's not just constant running, but also bursts of speed that could mean getting to the ball first. Speed training equipment is used in most ball sports as they share the same combination of agility and speed. Most equipment work on acceleration and quickness through several methods: resistance, overspeed, agility or a mixture of the three. The equipment is made by several manufacturers and ranges from $20 to several hundred dollars.

Ladders are used in sprint drills to improve start times and acceleration. The ladder lies flat on the ground, with rungs spaced increasingly further apart toward the top of the ladder, so as the runners sprint through the ladder, they have to lengthen their strides. The action improves agility as well as step quickness off the start. (Average price 2009: $80.)

The tandem exercise introduces the concept of overspeed training, which helps athletes run faster than normal. The tandem attaches two athletes, who are both wearing harnesses, by a long elastic cord. Runner No. 1, in the front, runs at a quick pace, while runner No. 2 trails behind at a jog. When the cord between them gets taut, it creates a pull on the second runner, who will start sprinting toward the athlete in front at a faster rate than normal, propelled by the elastic cord. This exercise helps develop acceleration and overall quick bursts of speed. (Average price in 2009: $60.)

Since soccer is a stop-and-start game, with bouts of acceleration and quick movements, agility is an important element to any speed training exercises. Pole sets and rings, which can be set up in a staggered pattern, help athletes quicken their foot speed and directional acceleration. They can also be used by several players at once, so they work well for a team workout. (Average price in 2009: agility rings, $20; poles, $90.)

Using resistance, like in the tandem tow, helps increase strength and acceleration by upping stride length and frequency. Resistance sleds and parachutes are devices that can be used by a single athlete and attach at the waist. When the athlete begins running, he must pull against the weight of the sled, or the weight created by the opened chute, to maintain his speed. Without the implement, the athlete experiences increased explosiveness and speed. The advantage of a sled is that you can add weights to vary the resistance. However, they are more expensive than training chutes. (Average price in 2009: parachutes, $60; sleds, $180.)