To perform the Kbands Alley Sprints athletes will need a set of Kbands Leg Resistance Bands, 1-2 Victory Ropes, and 8 Speed and Agility Cones. Athletes will arrange six of the cones in rows of two placed five yards apart. The final two cones will be placed 15 yards past the final set of cones.
Athletes will attach the Kbands Leg Resistance Bands just above their knees and wrap the Victory Ropes around their waist as they line up at the first row of cones. A partner will grasp both Anchor Straps and provide resistance as the athlete sprints to the third row of cones, then backpedals to the second row of cones. As the athlete backpedals their partner will release one end of the Victory Ropes, removing the ropes from the athletes path. After reaching the second row of cones athletes will perform an unresisted sprint through the last row of Speed and Agility Cones. Athletes will perform 6-8 resisted sets of the exercise before removing the Kbands Leg Resistance Bands and Victory Ropes and performing 4-5 unresisted sets of the exercise.
For more speed training and resisted sprinting drill athletes can go to the Training Section at KbandsTraining.com. Here athletes can explore the Elite Speed Kit which includes the Victory Ropes and Kbands Leg Resistance Bands. Athletes can also learn about ways to add additional strength and speed to their skill set by exploring more speed drills in the Speed and Vertical, and Strength and Conditioning Sections.