Sprinting, agility, footwork, crossfit, boxing, fencing, tennis, martial arts...

Characterized by quick, explosive movements in bursts or under relatively short time, such as change of direction.

The best use of Natural Resistance will depend a lot on your specific exercise and movement.
In general, there is no point sacrificing intensity and explosiveness for weight. You still need to go as hard and fast as you can. Choose a weight where you feel you can still do that and incrementally increase over time. Typically that is in the low-to-medium range.

In these movements it's important to maintain a natural weight distribution and not disturb the functional movement pattern. Too much concentrated weight shifts the center of gravity of your body parts, affecting how it moves. Make sure the weight is evenly distributed across your body.

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