Strength & conditioningIntermediateModerate loadMinor tier
Resisted-Band Sprint Acceleration Drill: Build Explosive First Steps
Band-resisted starts overload the drive phase so athletes learn to push the ground away harder, building the explosive first steps that cut down home-to-first times.
⏱ ~15 min📋 4-6 reps of 10-15 yards, 1-2 sets, full recovery (60-90s) between reps
What you'll need
- Resistance / sprint band (hip-belt or partner-held)
- Cones
- Open turf or track (20-25 yards)
Sign in to view this drill
The full step-by-step is free with an account. Create one or sign in to start training.