Band Resisted Route
- Prescription
- 12 × starts · 30 s restabout 8 min
- Players
- 3 minimum
- Equipment
- Resistance band, Football
A partner holds the resistance band behind you and follows your run, keeping the tension constant. You run against resistance for five yards, cut, and the third player throws you the ball as you come out of the cut. Then repeat the same start without the resistance band: it’s the contrast between the two repetitions that makes all the difference. Six times with resistance, six times without.
Key points
- Hold your body angle over the first three steps: that’s where the resistance bites.
- The break always occurs when the elastic is taut: this is the hardest part, and therefore the most useful.
- The holder moves forward with you: tension that spikes turns the drill into tug-of-war.
Common mistakes
- Too much tension, which disrupts the running mechanics instead of enhancing them.
- Skipping the free run: without it, your body keeps the habit of running bent over.
Demonstrations
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Related drills
LEVELS : Intermediate · Advanced
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