15 EXPLOSIVE Resistance Band Drills To INCREASE SPEED! (Sets And Reps Included)

These 15 Resistance Band Drills will help any athlete become more explosive and increase their speed and agility. 

We have over 100,000 athletes using our Resistance Band Workouts. See what one of them have to say:

“Hey TTS, I picked up your bands 2-3 weeks ago and have been doing the bands warmup each day before I workout and today my coach took me aside and asked me what happened. He can see how I have gotten faster on the field these past few weeks. I just wanted to say thanks for everything that you have been doing! Also, keep up the 30 day leadership/mentality training on Insta.”

– Tommy

TTS Band + Tommy’s exact warmup: https://twicethespeed.com/TTS-Resistance-Bands-1017

Resistance Band Drills Breakdown (Sets & Reps Included):

Band Holds – 2 Set | 10 Seconds

How To Perform: Bring your knee up with the band around your ankles. You want to have your foot slightly extended forward so you feel a tug in your hip flexor. Hold for 10 seconds on one leg and then switch legs.

Band Strides – 2 Set | 10 Reps (Each Leg)

How To Perform: You will drive your knee up to your waist while having the band around your ankles. Then you will slowly kick your foot out and start to bring it down to the ground. You want to mimik your leg movement as if you are running.

Band Sprinters – 2 Set | 10 Reps (Each Leg)

How To Perform: You will start on all fours and have them around your thigh and one bottom of your foot. Then you will extend your leg back and drive your opposite arm forward like a running motion. Then reset and repeat.

Side Plank Clamshell – 2 Set | 10 Reps (Each Leg)

How To Perform: Start off in a plank position. From here you will be externally rotating your leg by raising your knee up. Return to the starting position and this is one rep. Do 10 reps on one side and then 10 on the other.

Around The World – 2 Set | 6 Reps (Each Leg)

How To Perform: While having the Resistance Band around your feet. You will drive your leg forward, to the side and backwards. Once you do all three motions, it will be one rep.

180 Band Hops – 2 Set | 6 Reps

How To Perform: Have your feet shoulder width apart with the band around your ankles. In one motion you will hop and do a 180 facing the other way. The key point to remember is to keep the same resistance on the band through the jump.

Wideout Alternates – 2 Sets | 10 Seconds

How To Perform: You will have the bands around your ankles, then should width apart. Then you will hop and bring your feet out having about 2 feet of distance between each foot. Then You will hop and bring them back to shoulder width. Then you will hop again and drive one foot forward and other backward (similar to a running position). Then you will bring it back to the middle. Repeat this for 10 seconds as fast as you can and that is one rep.

Band T’s  – 2 Sets | 10 Seconds

How To Perform: You will drive your knee up to waist level with the band around your ankles. Then you will draw a “T” in mid air. Once the “T” is drew, you will bring your foot back down.

X Hops – 2 Sets | 10 Seconds

How To Perform: You will start in an athletic stance with the band around your ankles. Then you will hop and cross your feet so your legs make an “x” then hop back to your original position. Doing this as fast as you can for 10 seconds.

Lateral Single Leg  Quick feet – 2 Sets | 10 Seconds

How To Perform: You will have the bands around your ankles. Bring your single leg out a foot and touch the floor. You will feel resistance on the band, once your foot touches the ground you will bring it back to shoulder width apart.

Monster Walks – 2 Sets | 5 Yards

How To Perform: While in a squat position you will walk forward for 10 yards while having the resistance bands around your thighs.. Go about 10 yards down.

Reverse Monster Walk – 2 Sets | 5 Yards

How To Perform: In a squatted position you will walk back 10 yards while having the bands around your thighs.

Kickback – 2 Set | 10 Reps (Each Leg) 

How To Perform: You will start slightly different in this exercise. Have one side of the band on your ankle and the side on the bottom of your foot. From here you will be doing 10 kickbacks focusing on your glutes and then switch sides.

Glute Bridge w/ External Rotation – 2 Sets | 6 Reps

How To Perform: There are three steps to this exercise. Step 1 is, to begin with, your knees positioned as in image one and your butt/lower back on the ground. Step 2 is to push through your feet and lift your butt off the ground as in image two. Step 3 is to push both knees out and let them come back in as in image three and then return to the starting position.

Clam Shells – 2 Sets | 10 Reps (Each Way)

How To Perform: Start lying down on your side. From here you will be externally rotating your leg by raising your knee up. Return to the starting position and this is one rep. Do 10 reps on one side and then 10 on the other. 

Prone Kick Backs – 2 Sets | 10 Reps (Each Leg)

Lay on the ground with the band around your feet as in the first image. Kick one leg back for a total of 10 reps. Switch legs and do the same.

If you are a Parent, Coach or Athlete who wants to become more explosive, faster, or more agile be sure to check out The Twice The Speed Training System HERE