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Improve Running Speed: This is one of the most simple ways to improve your speed by keeping arms in a 90 degree angle throughout the running activity. Improve Endurance: In majority of sports endurance is a key component to competing, the runner's arm swing trainer will teach all athletes to be more efficient while competing. Eliminates Arm Crossing: One of the common errors in running is arms crossing the body mid-line while running. This can cause injuries, fatigue and a competitive disadvantage. Simple and Easy to use: The Byrdband Arm Swing Trainer is made of a light weight poly-elastic webbing that attaches to the upper arm and wrist using adjustable hook and loop Velcro. Fits most arm sizes (Bicep crease 8-18 inches | Wrist 5-10 inches)