15 EXPLOSIVE Resistance Band Drills To INCREASE SPEED! (Sets And Reps Included)

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"Hey TTS, I picked up your bands 2-3 weeks ago and have been doing the bands warmup each day before I workout, and today my coach took me aside and asked me what happened. He can see how I have gotten faster on the field these past few weeks. I just wanted to say thanks for everything that you have been doing! Also, keep up the 30 day leadership/mentality training on Insta."

- Tommy

TTS Band + Tommy’s exact warmup: https://twicethespeed.com/TTS-Resista...

Resistance Band Drills Breakdown:

Band Holds - 2 Set | 10 Seconds

Bring your knee up with the band around your ankles. You want to have your foot slightly extended forward so you feel a tug in your hip flexor. Hold for 10 seconds on one leg and then switch legs.

Band Strides - 2 Set | 10 Reps

You will drive your knee up to your waist while having the band around your ankles. Then you will slowly kick your foot out and start to bring it down to the ground. You want to mimic your leg movement as if you are running.

Band Sprinters - 2 Set | 10 Reps

You will start on all fours and have them around your thigh and one bottom of your foot. Then you will extend your leg back and drive your opposite arm forward like a running motion. Then reset and repeat.

Side Plank Clamshell - 2 Set | 10 Reps

Start off in a plank position. From here you will be externally rotating your leg by raising your knee up. Return to the starting position and this is one rep. Do 10 reps on one side and then 10 on the other.

Around The World - 2 Set | 6 Reps

While having the Resistance Band around your feet. You will drive your leg forward, to the side and backward. Once you do all three motions, it will be one rep.

180 Band Hops - 2 Set | 6 Reps

Have your feet shoulder-width apart with the band around your ankles. In one motion you will hop and do a 180 facing the other way. The key point to remember is to keep the same resistance on the band through the jump.

Wideout Alternates - 2 Sets | 10 Seconds

You will have the bands around your ankles, then should width apart. Then you will hop and bring your feet out having about 2 feet of distance between each foot. Then You will hop and bring them back to shoulder width. Then you will hop again and drive one foot forward and other backward (similar to a running position). Then you will bring it back to the middle. Repeat this for 10 seconds as fast as you can and that is one rep.

Band T’s - 2 Sets | 10 Seconds

You will drive your knee up to the waist level with the band around your ankles. Then you will draw a “T” in mid-air. Once the “T” is drawn, you will bring your foot back down.

X Hops - 2 Sets | 10 Seconds

You will start in an athletic stance with the band around your ankles. Then you will hop and cross your feet so your legs make an “x” then hop back to your original position. Doing this as fast as you can for 10 seconds.

Lateral Single Leg Quickfeet - 2 Sets | 10 Seconds

You will have the bands around your ankles. Bring your single leg out a foot and touch the floor. You will feel resistance on the band, once your foot touches the ground you will bring it back to shoulder-width apart.

Monster Walks - 2 Sets | 5 Yards

While in a squat position you will walk forward for 10 yards while having the resistance bands around your thighs.. Go about 10 yards down.

Reverse Monster Walk - 2 Sets | 5 Yards

In a squatted position you will walk back 10 yards while having the bands around your thighs.

Kickback - 2 Set | 10 Reps

You will start slightly different in this exercise. Have one side of the band on your ankle and the side on the bottom of your foot. From here you will be doing 10 kickbacks focusing on your glutes and then switch sides.

Glute Bridge w/ External Rotation - 2 Sets | 6 Reps

There are three steps to this exercise. Step 1 is, to begin with, your knees positioned, and your butt/lower back on the ground. Step 2 is to push through your feet and lift your butt off the ground. Step 3 is to push both knees out and let them come back in and then return to the starting position.

Clam Shells - 2 Sets | 10 Reps

How To Perform: Start lying down on your side. From here you will be externally rotating your leg by raising your knee up. Return to the starting position and this is one rep. Do 10 reps on one side and then 10 on the other.

Prone Kick Backs - 2 Sets | 10 Reps

Lay on the ground with the band around your feet. Kick one leg back for a total of 10 reps. Switch legs and do the same.

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