Athletes will need 8 Speed and Agility Cones and a set of Kbands Leg Resistance Bands for the Kbands Box Sprints. Athletes will begin by setting up four rows of cones, all 10 yards apart. The first row will be a single cone which acts as the starting point. The second row of cones will consist of 2 cones 10 yards apart, starting cone in center of second row. The third row will have its outside cones line up with the second row, while a third center cone will line up with the starting cone. The final row of cones will be 10 yards past the third row and will act as the finish line for the drill.
Athletes will attach the Kbands Leg Resistance Bands and line up at the starting line. Athletes will sprint out to the center of the third row, backward laterally shuffle to one side of the second row, before finishing the drill with an all out sprint through the final row of cones. Athletes will perform 8 resisted repetitions from each side followed by 4-5 unresisted sets from each side.
For more sprinting, running, and speed drills athletes can go to the Speed and Vertical Section or Strength and Conditioning Section of KbandsTraining.com. Athletes can also find purchasing information for the Kbands Leg Resistance Bands and Speed and Agility Cones.