Being able to move faster, more powerfully and for a longer period of time is a simple recipe for success in athletics. One of the best ways to increase your acceleration, anaerobic endurance (short bursts of strength or speed) and lower-body power is through resistance band speed exercises.
Resistance band speed exercises challenge your muscles to develop increased levels of power in natural, athletic movements. When the resistance bands are removed, you will be primed to move faster around the field. Also, resistance band exercises offer an additional challenge over their non-resisted counterparts, improving your conditioning so you can move at max speed even late in a game.
At EZIA Human Performance (Carlsbad, Calif.), we use resistance band speed exercises with our athletes, such as USA Rugby player Matt Hawkins, in their power phase, typically starting at around week 12 of a workout program. Perform these exercises one to two times per week. Be sure to rest one to two minutes between sets, due to the high physiological demands of the exercises. These are advanced drills and should only be performed by a highly-conditioned athlete who has experience in the weight room.
10-Yard Acceleration SprintThis drill will increase your stride length—a critical factor in speed—by increasing the amount of ground you can cover with each stride.
Assume starting sprint position, leaning forward at 45-degree angle
Attach resistance band around waist
Partner stands behind you holding resistance band
Sprint forward for 10 yards; maintain forward lean
Partner jogs behind you, holding onto band to provide steady resistance
10 yards should take 10 seconds to complete
Sets/Reps: 4x2
Resisted Lateral ShuffleThe Resisted Lateral Shuffle is a great drill to develop your movement from side-to-side, which is a critical factor in agility— essential if you want to juke a defender or keep an opponent from getting around you.
Start in low athletic stance with slight forward lean and flat back
Attach resistance band around waist
Partner stands to left holding resistance band
Keeping toes pointed forward, laterally shuffle right until band reaches max tension, do not click heels
Repeat same movement laterally to left; maintain control
Perform set in opposite direction
Sets/Reps: 2x3 each direction
Resisted Broad JumpsThis exercise is all about lower-body power. It will help you run faster, be more agile and jump higher. It's particularly beneficial for collision sports because it mimics tackling.
Stand in relaxed and ready position
Attach resistance band around waist
Partner stands behind you holding resistance band
Bending hips and knees, sit back into quarter-squat
Swing arms back
Quickly swing arms forward and simultaneously explode with legs to jump forward as far as possible
Land with stable base; absorb impact by allowing body to return to start position and immediately repeat for specified reps
Sets/Reps: 4x10 yards
Resisted Endurance Sprint
Assume starting sprint position, leaning forward at 45-degree angle
Attach resistance band around waist
Partner stands behind you holding resistance band
Sprint forward until resistance band reaches max tension; hold position and maintain forward lean
Sprint in place for specified time
Sets/Duration: 4x20-30 seconds
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