07/07/2026
šāāļø Speed isnāt just about running fastāitās about producing force quickly, improving coordination, and creating efficient movement patterns.
Here are 4 banded drills we use to build faster athletes:
š„ 1. Banded High Knees
The resistance forces athletes to drive the knee higher while aggressively striking the ground. This improves hip flexor strength, front-side mechanics, and the ability to apply force quickly with every stride.
ā” 2. Banded In/Outs
This drill trains rapid foot speed and teaches athletes to produce force in less time. Faster ground contacts = greater acceleration and top-end speed.
ā·ļø 3. Banded Skiers
Power isnāt just forwardāitās lateral too. Skiers strengthen the glutes and hips while improving single-leg stability and force production, helping athletes generate more powerful, efficient strides and change direction faster.
šŖ 4. Single-Leg Banded In/Outs
Speed happens one leg at a time. This drill challenges balance, ankle stiffness, and lower-body power while improving the ability to absorb and produce force through each stride.
Remember: Speed is a skill. Train it with purpose, and every rep counts.
