Resistance Band Speed Step

From a crouched sprint start with a band anchored low behind and looped round one ankle, drive that foot forward fast and let the band pull it back; a first-step drill for the hip flexors.

How to do it

Setup

Facing away from a low anchor, a band looped round one ankle, that foot back, the body leaning forward in a sprint start, arms bent.

Steps

Drive the banded foot forward fast, landing it under the hips.
Keep the lean and the arms pumping like the first step of a sprint.
Let the band take the foot back, repeat, then switch legs.

Common mistakes

Standing up tall to step: stay low and leaning as on a sprint start. Band snapping the foot back: control the return, then drive again. Short shuffling steps: drive the knee through fully before the foot lands.

Breathing

Exhale on each drive.