Foot Work and Agility Drills

At a Glance

Exercise Muscle


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Rapid and sustainable increases in speed are derived from training the entire legs, glutes, hips, and core region. Tension speed bands provide a dynamic ascending resistance to inhibit your forward motion. The unrestrained movement patterns then feel more fluid when the bands come off. Over time, the difference in reaction time, as well as lateral quickness and vertical explosiveness, is striking. 

  1. Anchor the resistance band around hip-waist height to a fixed stationary object that will not shift or move and then place the band around your waist.

  2. Walk out until the band is taut but not stretched.

  3. Alternate between the following ground force reaction exercises to build agility, foot speed, and power.

    1. Carioca: Run in place sideways while continuing to swing one knee across to the opposite side of your body.

    2. Powerstep backpedals: Lean against the band and backpedal in place.

    3. Explosive bursts: Start in an athletic stance and explode forward to forcefully perform resisted high-knee, butt-kick, and stationary sprinting bursts.

  4. We suggest performing 3-4 sets of each exercise | 15-20 seconds sets


  • Try adjusting the height of the anchor point where the band is fastened to find the ideal height.

  • The bands can safely stretch 2.5x their resting length. We recommend not stretching them further for safety.

  • Inspect the sprint training bands each time before use to make sure they are not damaged.

Target Muscles: Hamstrings, Quadriceps, Gluteus minimus, Gluteus maximums

RecommendedBands: 6’ Agility Resistance Band or 10’ Explosive Resistance Band

Force: Push

Position: Upright

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