“Quickness Before Speed” – Developing Linear
First Step Quickness Using Resistance Bands.
Part II
Dave Schmitz PT, LAT, CSCS, PES
www.resistancebandtraining.com

Developing a quick linear first step can be trained just like shooting a basketball or throwing a shot put.

 

Initially to train linear first step quickness, athletes must understand posture and specifically they must develop a good squat and lunge. This article will not go into squat training but if you refer back to a previous article “Without Squat you don’t have Squat”, it will begin to provide you the importance of why squatting is a critical functional movement we all must try to become proficient at.

 

Linear first step quickness progression begins by teaching the athlete how to feel comfortable in a forward lunge and reach. This can be done using a flexband and performing single leg balance reaches with rhythmical arm action.

 

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Attach the resistance band to the athlete’s waist by simply slipping one end of the band set up over their head. The other end can be held by a partner or attached to a solid structure. As they reach out to touch the floor they will begin to feel a lot of tension on the band at their waist. This band pressure at the hips will automatically cue them to “hip hinge” which is exactly what they need to do to load the powerful gluteal muscles.

 

The rhythmical action of the arms gets them to reflexively turn on the trunk musculature which also needs to be loaded.

 

This simple single leg balance reach teaches the athlete how to develop a balanced forward lean to effectively load the system for a forward acceleration.

 

 

For this next drill you may want to switch to a double band link system to provide more running distance potential and avoid over stretching your bands.

 

Once the athlete shows good balance with this drill, let them go into a reach and stay there. On your command have them take a quick step as fast as possible. Watch their foot placement in relationship to their hip. It should be directly under the hip with their upper body leaning over that foot.

 

They should not rear up, loose their balance or drop forward. All of these situations indicate poor gluteal loading. Assuming this is not the case; have them concentrate on taking one step as fast as possible. Don’t worry if they take 2 or 3, the first one is the one to watch.

 

As this step action occurs also cue them too simultaneously and powerful switch their arm by scissoring them in an opposite direction. Their goal is to have leg and arm actions happen simultaneously.

 

The next step is now to have them incorporate this off 2 and 3 step movements. Have your athlete lean forward into the band and explode out 2 or 3 steps. They should always feel themselves leaning slightly before exploding out forward. Cue them to drive with their arms and push off the ground quickly and powerful, focusing only on 2 or 3 steps. I often have them think or say to themselves, BANG – BANG – BANG.

 

Having them learn this well by starting on their own can also be good before incorporating verbal or visual commands for starting.

 

As a coach or trainer it is very easy to monitor and provide feedback quickly to your athlete’s using this resistance band set-up. The two greatest limitation, I see is athletes lack of arm action and trying to take to long of a first step.

 

The lack of arm action I feel is a result of poor trunk strength. Athletes do not allow the arm forces to be transferred efficiently and aggressively down into the hips and lower torso because the trunk is not strong enough to withstand the counter forces that occur with a powerful arm drive. Remember the arms are huge drivers that can propel the body forward if sequenced correctly. If the trunk can not stabilize the counter forces at the arms and legs, the athlete will automatically decrease their arm swing to decrease forces through the trunk.

 

To long of a first step places the athlete’s base of support to far anterior to their center of gravity or pelvis. To correct this with the bands, during their 1 step drills, have them put more tension on the band at the start by stepping out further. This will automatically cause them to lean more which will in turn force them to get their first step down quicker.

 

Make sure you place your athletes in the correct size band. If athletes feel too much tension their body will not reactive instinctively and compensation will usually occur. As athletes become stronger you will see them running out faster and the knots of the band will become tighter because the athlete is looking for greater resistance. This is a great time to move them up 1 band level.

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About the author
Dave Schmitz is a Physical Therapist and Performance Enhancement specialist who owns PERFORMAX – Performance Training. Since 1997, Dave has been working exclusively with resistance bands and has developed an innovative training program for athletes called FAST-FIT-n- EXPLOSIVE. For More information on resistance band training or resistance band training tips, drills, techniques, or workouts check out www.resistancebandtraining.com or contact Dave Schmitz at dave@resistancebandtraining.com

 

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