There’s one piece of training equipment that can literally be a game-changer. The Mass Suit can give you a competitive edge. Its innovative system of resistance bands is designed specifically to support and enhance full body training.

Just wearing this “suit” can cause a dramatic change in your strength and movement. Combine this one differentiator with a smart list of exercises and your on-field performance will improve from the start. Here are a few moves you should try:

If you’re not familiar with zig-zag sprints, they’re just as the name sounds. Instead of running in a straight line you run in a zig-zag pattern, angling your run right then left. After all, in the heat of a game where you either have the ball or are going after it hard, what are the chances that you’ll get to run unhindered in a straight line? Train on this move with the Mass Suit and see what a difference it makes in your game.

Knee High Run

Getting those knees up is a movement many easily associate with soccer. In the game, your knees and feet become your hands, giving you control over the ball. It means soccer players who want to be great must develop a superior measure of quad and knee control.

Wearing the Mass Suit transforms the knee high run by adding resistance right where it counts. It enhances how this movement strengthens the legs, especially the quads and glutes, and the core. The targeted muscles are essential to producing the power in knees up soccer players need.

To do this move and get the most benefit, the focus must be on lifting the knees as high as you can get them while moving forward at a swift pace. An agility ladder is a great accessory for knee high runs, as it encourages pace, lifting, and aim.

Broken Sprints

The ability to change directions fast while running can make all the difference in the outcome of your game. Broken sprints is one explosive training exercise that’s used for many kinds of sports. This move can especially help soccer players be swifter and more responsive on the field.

Though a lot of athletes use broken sprints in their training regimen, you’ll find that the Mass Suit gives this move a much needed edge. The resistance increases the challenge in stopping the momentum of running and in making a quick change of direction. This translates into faster switching during the game, essentially shutting down opponents’ plans.

Cones are a great tool for broken sprints. Spread them out in a row. You should have at least five. Start at the first cone, run to the second. As soon as you get there, run back to the first. The next time, run to the third cone and back. Keep following this pattern until you make it back from the final cone.

4. Hill Sprints

The most basic of speed drills is often the most effective. Coaches tend to always go back to Hill Sprints when looking for speed training exercises for soccer / football players because the uphill motion, downhill speed, and quick intervals work together to create the ideal training scenario. The drill itself is simple. Start at the bottom of a hill, run to the top, and come back down. Ideally, the sprint should last about six to eight seconds. Focus on keeping proper running form, both on the way up and on the way down. Take a 10 second rest between intervals and repeat five times for a full set.

Adding resistance to the drill takes it from being a simple and straightforward exercise to becoming a challenging workout. The added resistance will take much more strength to pull uphill and will require more restraint when building speed on the way back down.

While speed drills are highly effective on their own, adding resistance with the Mass Suit will give each exercise a new level of difficulty. You’ll see the difference in your speed, endurance and strength with every workout.