11 Resistance Band Drills For SPEED AND AGILITY! (At Home Workout!)
In this video, we give you 11 Speed And Agility drills to do at home with resistance bands! We know that a lot of people following have bands and are stuck at home. That is why we want to give you the exact sets, reps, and exercises to increase your speed and agility!
If you don’t have Resistance Bands, claim your set here:
Full Breakdown Of Speed And Agility Exercise (Sets & Reps Included):
Band Chops – 2 Set | 10 Seconds
How To Perform: You will be doing knee drives to work your hip flexors. You will do 10 reps on one leg and then switch legs. Pump your arms and drive the knee up to get into a rhythm.
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 Kicks – 2 Set | 10 Seconds
How To Perform: Drive your knee up and then hold at the top. Once here kick your leg out slightly and then back in as in the second image. Do 10 reps on one leg and then 10 reps on the other.
Fire Hydrants – 2 Set | 8 Reps
How To Perform: Start with the band around both ankles and in the kneeling position below. From here you will be raising one leg up to the side as high as you can. Like a dog going pee. Do 10 reps on each side.
Glute Ham Bridge Fly – 2 Set | 8 Reps
How To Perform: You will start off on your back with your knees up in the air and your feet flat on the ground. You will then lift your butt off the ground having the band around your thighs. Next, you will extend your knees outwards then back. You won’t go back down till you do 8 reps. This would be one set.
Monster Walks – 10 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 – 10 Yards
How To Perform: In a squatted position you will walk back 10 yards while having the bands around your thighs.
Wideouts – 2 Sets | 10 Seconds
How To Perform: Start with your feet shoulder-width apart and then jump and bring them in slightly. You aren’t going all the way in, keep the stance wide the whole exercise. Do this as quickly as you can in and out for 10 seconds.
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.
X Hops – 2 Sets | 6 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.
Resistance Taps – 2 Sets | 8 Reps
How To Perform: You will have the band around your ankles and have 3 markers around you. One in front, one on the side, and one behind you. Standing on one leg you will touch each marker with the leg that is lifted in the air. Once you touch each marker that is one rep.
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