Band Assisted Sprint
- Prescription
- 4 × 30 yd · 180 s restabout 10 min
- Players
- 2 minimum
- Equipment
- Resistance band
A resistance band held out in front of you by a partner, who pulls on it as you run. Your legs must turn faster than you can on your own. This is “over-speed” training: the only way to teach your nervous system a frequency it cannot achieve on its own.
Key points
- Only for players who already own their running mechanics. On sloppy technique, overspeed amplifies the flaw.
- The pull should be moderate: you need to run faster, not be dragged along.
- Thirty yards maximum, and let go of the elastic band before the end so you can finish freely.
- Three minutes between runs, four if your running gets messy.
Common mistakes
- Pulling too hard: your feet end up behind your body, and you slow down with every step.
- Following it with other speed work: overspeed is costly for the nervous system, so it goes alone and early in the session.
Demonstrations
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Related drills
LEVELS : Advanced
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