Sport Canada

If you do sprints with 5lbs ankle weights on do you increase your sprint speed?

i am 13 and play soccer and i am already faster than most everyone my age- 5.1 in the 40 yard dash- but i want to become even faster. please!!!! tell me the best way to increase my sprint speed!
If It does increase your speed please tell me a good workout routine.

Ankle weights are one of the most dangerous scams in the history of athletic performance equipment.

Your body isn’t designed to have a lump of weight at your ankle. You’ve spent your whole life without a lump of weight at your ankle, walking, running, with the muscles learning what they must do for balance and power. Putting on ankle weights forces you to either alter your form or apply muscle strength in ways it wasn’t meant to be applied in order to compensate.

Best case scenario – you temporarily ruin your form, and lose some speed for a while. Once you stop using the weights, your form will come back after a few weeks of working on it, and your speed will come back.

Worst case scenario – your ruined form causes an injury, or the unnatural weight distribution on your legs causes an injury – most likely to connective tissues in your joints. You never play soccer again.

Please refer to my other answer concerning your speed for my suggestion for improving your speed.

Home Workouts without weights !!!

Women’s Cut Single Ply Light Weight Track Singlet-Control Unwanted Odors and Excess Moisture-Great for Competition, Running, or Marathons-Colors Include Black, Green, Navy, Royal, and Purple-Sizes SM-XXXL $13.50 The Game Gear Women’s Perfomance Tech Accelerate Solid Track Singlet provides the comfort and mobility needed for agility workouts and competition. Its moisture management properties will help keep you dry and cool during rigorous activity. Complete the set with the Game Gear Adult Performance Tech Accelerate Solid Track Short….

Adult Men’s and Women’s Loose Fit Long Sleeve Workout Shirt-Made with Moisture Management and Anti-Microbial Performance Fabric-Colors Include Black, Red, White, Navy, and Royal Blue-Sizes SM-XXXL $25.50 The Game Gear Performance Tech Solid Long Sleeve Shirt is an essential Game Gear T-shirt. Whether you’re at the gym or at practice you will enjoy full, flexible range of motion and moisture management performance….

Men’s Single Ply Light Weight Track Singlet-Control Unwanted Odors and Excess Moisture-Great for Track, Running, or Marathons-Colors Include Black, Green, Blue, and Purple-Sizes SM-XXXL $14.00 The Game Gear Men’s Perfomance Tech Accelerate Solid Track Singlet provides the comfort and mobility needed for agility workouts and competition. Its moisture management properties will help keep you dry and cool during rigorous activity. Complete the set with the Game Gear Adult Performance Tech Accelerate Solid Track Short….

Champion Sports Leather Medicine Ball – 4.4 lb. $24.95 The Champion Sports Leather Medicine Ball is a long lasting medicine ball that will withstand heavy exercise routines. These versatile exercise tools can be used for strength training, cardiovascular fitness, flexibility, or muscle training. The Champion Sports Leather Medicine Ball features a thick leather cover for increased grip and control. See results for many years to come with the Champion …

3 SPEEDSTER® Power Resistance Speed Trainers – Three Complete Resistance Training Kits – Harness, Belt and Dual Belt – Train 6 Athletes $69.95 THIS LISTING INCLUDES 3 RESISTANCE TRAINING PRODUCTS: 1 TOUGH TOW RESISTANCE TRAINER WITH HARNESS: Includes Dual Use Reversible Shoulder X-Harness fits up to 48″ chest, 1 – Set of Tow Lines and 1 Easy to hold Handle. (Picture 1 is Tough Tow with belt. Picture 3 is X-Harness), 1 TOUGH TOW RESISTANCE TRAINER WITH BELT: Includes Dual Use Reversible Waist Belt fits up to 48″ waist, 1 – Set of Tow Line…

Wii Fit with Balance Board $74.00 The active-play phenomenon started by Wii Sports now spreads to your whole body thanks to Wii Fit and the pressure-sensitive Wii Balance Board, which comes bundled with it. Used together players will experience an extensive array of fun, dynamic and surprisingly challenging activities, including aerobics, yoga, muscle stretches and balance oriented games. The focus of these activities is towards p…

Exercise Explorer Professional – Powerful Exercise and Workout Management Software for Personal Trainers, Fitness Professionals or Anyone Administering Exercise Programs – 1 Trainer & 25 Clients Version $179.95 EXERCISE EXPLORER PROFESSIONAL is a powerful exercise management tool. Designed to be easy-to-use, it creates exercise routines quickly, prints workout & exercise cards, tracks exercise performance & performs fitness evaluations. Complete personalized reporting capabilities, an anatomical muscle reference, videos & pictures of every exercise are just a few of the features that will help you provid…

The Fitness Expert – Fitness Training Software $59.95 The Fitness Expert is a revolution in personal training. Developed by industry professionals, The Fitness Expert uses targeted methods & sound advice to help you get stronger & meet your goals. Based on our Professional Edition used by Personal Trainers, let The Fitness Expert guide your workout program & tell you how you are improving. It will . . . Plan & Track Your Workout Schedule . . . Demon…

Valeo HW8 8-Pound Neoprene Hand Weights $21.95 Neoprene coating provides afortable non-slip grip. Helps improve muscle tone and core strength. Enhances all aerobic exercise and fitness training. Available in 2; 3; 5; 8 and 10 lb. weights. Includes exercise wall chart. Sold in pairs Availability: Usually ships within 1-2 business days….

Men’s and Women’s Compression Tight-Form Fit Short with Moisture Management, Odor Protection Technology-Great for Basketball, Football, Field Hockey, Lacrosse, Baseball, and Underwear-Colors include Black, Gray, and White-Sizes SM-XXXL $22.50 Step into the Game Gear Bold Compression Short. Made to enhance flexibility and support while maintaining compression fit qualities. Great as underclothing support for any activity….