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To perform the Kbands Quick Step Sprints athletes will need 9 Speed and Agility Cones and a set of Kbands. Place 8 of the Speed and Agility Cones evenly spaced in a line mimicking but slightly wider than the spacing on a Speed and Agility Ladder. The final Speed and Agility Cone will be placed 15-20 yards away from the cone drill set up and act as a marker for the “Sprint out” portion of the speed workout.
After securely attaching the Kbands just above the knees athletes will perform the first speed workout variation. Athletes will place one foot in each hole as they drive their knees up and work to quickly get through the cone portion of the drill and right into the 15-20 yard sprint out.
The second footwork variation involves the athlete performing 3-4 jumps between the Speed and Agility Cones before moving back to the one foot in each hole variation practiced in the first portion of this speed drill.
For the final phase of the speed training athletes will align themselves laterally with the Speed and Agility Cones, stepping between the cones with their outside foot while driving the back knee up and across the body.
When performed in a team or group setting athletes will perform 4-6 continuous repetitions of each variation before moving onto the next.
Go to KbandsTraining.com for more great speed and agility drills such as the Kbands Wall Drill, 1-2-3 Reaction Pro, or the Kbands Progressive Sprinting Drill. Explore other great equipment and demonstrations which will help advance any athletes speed and agility.
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