Muscle contraction for explosiveness and quickness

harness runs football conditioning drill


  1. Strap some type of harness around your upper body.
  2. Have a partner hold the harness and pull against you as you sprint.
  3. If you don’t have a partner you can tie the harness to a tire to provide resistance.
  4. Start standing tall with good posture.
  5. Lean forward and then explode into a sprint.
  6. Run for 15-20 yards.
  7. Run down and back.
  8. Then remove the resistance and run free down and back.
  9. One down and back with resistance and one down and back free equals one repetition.
  10. Complete 3 sets of 3 reps

Coaching Tips

  • Resistance should be moderate, not heavy.
  • Focus on maintaining good running technique.