Be the first out the blocks and learn how to power away from your opponent using this drill - The banded step up teaches the fundamental principles of acceleration and a powerful first step

Arrowhead   Speed    Drill


  • Start by placing the band around you waist and adopting a split stance running position with tension on the band. Place a box approx 1 meter away (adjust to suit)

  • Use your front leg to drive your movement forward (extending at the hip, knee and ankle)

  • Drive your back leg infront to break your movement using the box whilst driving your arms as if you were sprinting - keep your core strong as you stop (don't fall forward)

  • Carefully step back to the start position whilst keeping your body angled forward ready to reset and explode into the next rep​

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