Athletes will need a set of Kbands and 3 Speed and Agility Cones for this youth training. Athletes will pick a proper amount of resistance, then attach the Kbands directly above the knees. Athletes will place the Speed and Agility Cones in a straight line 5 yards apart. Athletes will perform 3 phases of the dynamic sprinting drill.
For the first phase athletes will sprint to the far cone then backpedal to the starting cone. For the second phase of the drill athletes will sprint to the far cone, backpedal to the middle Speed and Agility Cone, quickly turn their body and then sprint through the starting cone. The athletes momentum should not stop as they rotate their bodies. Athletes should alternate rotating to the left and rotating to the right. For the final phase athletes will sprint to the middle cone, backpedal to the starting cone, sprint to the far cone, backpedal to the middle cone, rotate left or right at the middle cone, then sprint through the starting Speed and Agility Cone.
Athletes will perform 2-5 resisted sets of each phase before removing the resistance bands and perform 1-2 unresisted sets on each phase of the drill. Athletes and coaches should go to KbandsTraining.com for more drills, exercises, and equipment which can help teach youth athletes proper form and technique for a variety of sports.
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