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This video demonstrates a Kbands speed training exercise called the 123 Wall Drill. This exercise is easy to set up but challenging to execute, and this simple set of moves can take any track and field workout program to the next level.
The drill requires nothing but a set of Kbands for each participant and a sturdy wall or padded goal post. Athletes can place their palms on the wall and position the body line at a forty-five degree angle into order to isolate the upper body and keep the focus on strength training and knee drive rather than balance and coordination. When in position, athletes can begin a quick series of three beat strides broken a pause of one beat. They can repeat this rhythm for ten to twelve seconds, followed by a break of a minute and a half.
After the three-beat cycle, athletes will transition into a continuous version of the same move, which will also be sustained for ten to twelve seconds at a time. After six sets of each version with the Kbands in place, the bands can be removed and athletes can complete two more rounds with no resistance.
This drill is just one of several track and field workouts available to athletes and coaches through the Track section of the Kbands Training website. For more information and more on how to apply Kbands resistance and suspension equipment to a complete training program, visit KbandsTraining.com
