Individual Soccer Drills With Kbands Leg Bands | Resisted High Speed Workouts

For an athlete to become good at a particular skill they must constantly practice the motions and technique involved with this skill. For example, speed workouts which are effective at increasing athletes overall speed require athletes to build more power in the muscles required to perform the movements, and mimic the motions involved in order to perfect how the body moves. An effective way to accomplish both of these requirements for effective speed workouts is by adding Kbands Leg Resistance Bands to the speed workouts. Individual soccer drills which incorporate linear, lateral, and dynamic movements help athletes increase the strength of their hip flexors, creating faster, more athletic soccer players and athletes. Utilizing the Kbands Leg Resistance Bands to perform both resisted and unresisted sets of speed workouts will help to generate greater muscle activation while executing sports specific movements.

Kbands Leg Resistance Bands Speed Workouts

To perform the Resisted High Speed Workouts soccer players will need one set of Kbands Leg Resistance Bands. Younger athletes should use the red or green set of Kbands Leg Resistance Bands while older more advanced athletes should use the green set of Kbands Leg Resistance Bands. Soccer players will attach the Kbands Leg Resistance Bands just above their knees and line up in front of a wall. Athletes will position their bodies for the Resisted High Speed Workouts by placing both of their hands on the wall so their body creates a 45 degree angle with the ground. Athletes’ hands should be placed in line with their ears.

This body position helps athletes to create a great angle with their bodies that mimics a running motion. By mimicking an athletes running motion, and using Kbands Leg Resistance Bands, athletes can use the angle of their body with the wall to target and strengthen the muscles used for explosive running.

Once athletes have the Kbands Leg Resistance Bands attached just above the knees, and their body correctly positioned, they will begin the Resisted High Speed Workouts by powerfully driving the knees up. As athletes drive their knees up it is important they maintain a 45 degree angle with the ground, the angle of their hands and arms does not change, and their arms remain straight. Athletes will drive their knees up, working off the balls of their feet, for 12-15 seconds before stopping and resting for 40-50 seconds. Since the Resisted High Speed Workouts require short bursts of high knee action it is important athletes try to constantly increase the speed of their legs, working off the balls of the feet, and the height they can achieve on each knee drive. Ensuring these two things will increase the effectiveness of the Kbands Leg Resistance Bands Resisted High Speed Workouts. Athletes will perform 3-5 resisted sets of the Resisted High Speed Workouts before removing the Kbands Leg Resistance Bands and performing 2 unresisted sets of the individual soccer drills.

Modified Kbands Leg Resistance Bands Speed Workouts

Younger or less experienced athletes who are new to speed workouts and using Kbands Leg Resistance Bands should perform the Resisted High Speed Workouts with the regular tempo of constantly alternating which knee the athlete drives up for 12-15 seconds.

Athletes who have mastered the alternating knee drives can begin to perform tempo or modified versions of the Resisted Speed Workouts. This modified version of the Resisted High Speed Workouts requires the athletes to drive the knee up three times, slightly pause with the knee at its highest point, perform three knee drives, and slightly pause again. Athletes will repeat this sequence for the same 12-15 second time period as the original Resisted High Speed Workouts. This modified version of the resisted individual soccer drills requires more strength and control of the hip flexors to maintain the tempo. Athletes can perform the modified Resisted High Speed Workouts after all sets of the original Resisted Speed Workouts have been completed or perform an entire individual soccer drills workout using just the modified Resisted High Speed Workouts. The modified Resisted High Speed Workouts will use the same times, sets, and rest periods as the original Resisted High Speed Workouts. With both versions of the Resisted High Speed Workouts it is helpful to have a coach or training partner present to monitor the time of the drill and the amount of rest time taken by the soccer player.

Speed Workouts Using Resisted Individual Soccer Drills

Soccer players who use Kbands Leg Resistance Bands will increase strength in the hip flexors due to the point of tension, or resistance, placed on the athletes’ legs. Different forms and angles of resistance during individual soccer drills will allow athletes to target and improve specific soccer skills, like ball control, agility, balance, and footwork.

The Kbands OverSpeed Accelerator is a group of speed workouts which utilizes the Reactive Stretch Cord with different amounts of Speed and Agility Cones to challenge and improve soccer players recovery speed, agility, and top end speed. The Reactive Stretch Cord places the target of resistance at the hips. Allowing the legs to move freely during the individual soccer drills but forcing the thighs and hip flexors to produce more power and control to move and coordinate the body.

Another great fitness tool athletes can use to perform speed workouts is the Speed and Agility Ladder. This dynamic piece of athletic training equipment can be paired with Kbands Leg Resistance Bands and different foot patterns and sequences as athletes move through the Speed and Agility Ladder. These foot sequences, along with the Kbands Leg Resistance Bands, will help athletes develop great foot speed and change of direction.

For more sports specific individual soccer drills which require soccer players to use a soccer ball to complete the speed workouts athletes can use the Kbands Leg Resistance Bands to complete the Best Soccer Drill | Ball Skills and Speed Training Drill. These individual soccer workouts force athletes to use great foot speed and ball control to complete several challenging, and soccer specific, speed workouts.