Partner Resisted Sprint Training

At a Glance

Exercise Muscle


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Training with resistance speed bands offers several unique benefits that are unparalleled when compared to other formed for resisted motion.

  1. You can accurately calibrate the amount of resistance needed in real-time.

  2. You can switch directions (forward, backward, laterally) without breaking stride in your training.

  3. They are quick and easy to get in and out of, as well as fit in your gym bag.


  1. Insert the speed band around the front of the waist of the person in front. The person behind can insert themselves into the band as well or grip the band tightly in front of them.

  2. That athlete in front starts in a 2-point stance and begins the exercise by powering forward while feeling the drag of the band partially resist forward motion.

  3. The person in the back will dictate how much resistance to give the person in front depending on how tightly the band is pulled, which band is used, and how far the distance is to cover.


  • If the person behind grabs the speed band in hand, we recommend a grip with fingers interlocked to reduce the chances of accidentally releasing the band.

  • Maintain proper leg drive and stride while pumping arms.

  • Power forward while driving knees up as high as possible for an added challenge to banded sprints.

  • You can wrap the band over one shoulder so that it crosses your torso if more comfortable. You can also attach the band directly to a belt or harness.

  • The sprinting 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

Recommended Bands:

Both partners inside: 6’ Agility Resistance Band or 10’ Explosive Resistance Band

1 Partner Inside / 1 Partner Holding Band: Robust Resistance Band, Power Resistance Band, or 6’ Agility Resistance Band 

Force: Pull

Position: Upright

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