Kbands Optimal Performance Course | 79’s Agility Sprint And Power Shuffle


Optimal Performance Course Set Up

The Kbands Optimal Performance Course is a Speed and Agility Cone set up which incorporates speed and agility movements at different distances and intensities throughout the exercise. Athletes can use the Optimal Performance Course to target both linear and lateral movements at different speeds and tempos. These varying distances and speeds help athletes translate the optimal performance training into game like situations.

To set up the Optimal Performance Course athletes will need 7 Speed and Agility Cones placed in a straight line 1-2 yards apart. Athletes will place 9 additional Speed and Agility Cones across from each other in a staggered formation at increasing distances that begin at 2-5 yards of distance and by the ninth Speed and Agility Cone have gradually increased to 5-8 yards of distance between them. Athletes will place an additional Speed and Agility Cone 10-15 yards past the end of the staggered Speed and Agility Cone set up. This far Speed and Agility Cone will act as the finish line for the Optimal Performance Course.

Athletes will use the Optimal Performance Course, and Kbands Leg Resistance Bands, to complete the 79s Agility Sprint And Power Shuffle Drill.

 

 

79’s Agility Sprint And Power Shuffle

To perform the 79’s Agility Sprint And Power Shuffle athletes will need to construct the Optimal Performance Course that is described in the previous section. Once athletes have properly placed all of the Speed and Agility Cones they will attach the Kbands Leg Resistance Bands just above their knees and line up at the beginning of the short seven Speed and Agility Cone line.

Athletes will begin the 79’s Agility Sprint And Power Shuffle by moving forward and backward through the 7 Speed and Agility Cone set up. Once the 7 Speed and Agility Cones are cleared athletes will continue this same forward and backward pattern around the Speed and Agility Cones until the final Speed and Agility Cone in the 9 cone set up is reached. Once the final Speed and Agility Cone is reached athletes will turn and sprint 10-15 yards past the final Speed and Agility Cone. Athletes will then move back down the Speed and Agility Cones structure moving back and forwards around the longer Speed and Agility Cones, working their way to, and through, the short 7 cone set up. No sprint out will be performed when moving back through the Optimal Performance Course. Athletes will complete 4-6 resisted, 2-3 facing each direction, sets of the Linear 79’s Agility Sprint And Power Shuffle allowing 60-90 seconds of recovery between sets.

Once athletes have completed all resisted repetitions of the Linear 79’s Agility Sprint And Power Shuffle athletes will continue by performing 4-6 repetitions of the Lateral 79’s Agility Sprint And Power Shuffle. In the lateral version of the 79’s Agility Sprint And Power Shuffle athletes will move through the 7 cone set up moving side to side in a lateral power shuffle motion. Athletes will use the same lateral power shuffle to move through the 9 cone set up and will finish with a 10-15 yard sprint out at the end. Athletes will then move back through the Speed and Agility Cone structure, moving side to side, and progressing from the wider Speed and Agility Cones to the narrower Speed And Agility Cones. No sprint out will be performed when moving back through the Optimal Performance Course. Athletes will complete 4-6 resisted sets of the Lateral 79’s Agility Sprint And Power Shuffle before removing the Kbands Leg Resistance Bands and performing 1-2 unresisted sets of both Linear And Lateral 79’s Agility Sprint And Power Shuffles.

 

Increase Speed With Kbands

 

On The Optimal Performance Course Form Is Key

When moving through the Linear (forward and backward) version of the 79’s Agility Sprint And Power Shuffle athletes will need to keep good form and make sure the resistance from the Kbands Leg Resistance Bands does not alter their normal body movements. Athletes are using the Kbands Leg Resistance Bands to build strength in their glutes, thighs, and hip flexors. Working against the resistance to maintain normal and proper body movements is key for targeting and building additional strength and explosive capabilities in the muscles of the legs and thighs.

Athletes need to maintain a low chest, keep a good arm pump, and work off the balls of their feet throughout the entire Optimal Performance Course. Athletes also need to focus on keeping their eyes up and performing short choppy steps as they round each Speed and Agility Cone. These short choppy steps will ensure the athlete can quickly and smoothly change their momentum and redirect their body toward their next target.

When moving through the Lateral (side to side) version of the 79’s Agility Sprint And Power Shuffle athletes will also want to maintain a good chest position but will also want to focus on the angle at their hips which should be slightly close to keep athletes from standing to tall. Athletes will also want to take short choppy lateral steps as they round each Speed and Agility Cone and redirect their momentum.

During the unresisted set of the 79’s Agility Sprint And Power Shuffle athletes and coaches need to pay extra close attention to form and body movements as athletes muscles will be fatigued from the resisted sets of the 79’s Agility Sprint And Power Shuffle. Greater foot speed should be a goal for the athletes during their unresisted sets.

Additional Optimal Performance Training

To perform shorter performance training courses to increase sprinting speed and lateral quickness athletes can go to the Training Section and discover additional benefits for using the Kbands Leg Resistance Bands during speed and agility training, plyometric training, strength training, and sports specific drills. Athletes can also learn how different types of resistance can benefit different sports specific skill sets.

 

Plyometrics Training Equipment

 

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Reactive Stretch Cord

 

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Victory Ropes