Developing Linear First Step Quickness with Resistance Band Training

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

Initially to train linear first step quickness, athletes must understand posture and specifically they must develop a good squat and lunge. Linear first step quickness progression begins by teaching the athlete how to feel comfortable in a forward lunge and reach. This can be done by applying a 2m resistance band to the hips and performing single leg balance reaches.




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 reflexively turns on the trunk musculature which also needs to be loaded to enhance gluteal loading. This simple single leg balance reach teaches the athlete how to develop a balanced forward lean to effectively load the system (primarily the posterior chain) for optimal forward acceleration.

Single Step Drills

To implement multi-step drills you may want to switch to a double band link set- up to provide more running distance potential and avoid over stretching bands.

Once the athlete shows good balance with reach drills, let them go into a reach position and stay there. On your command on their own, have them take a quick step as fast as possible. Watch their foot placement in relationship to their hip. It should be directl y 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 arms by scissoring them in an opposite direction. Their goal is to have leg and arm actions happen simultaneously with equal speed. Fast arm action equals fast leg action.

Multi-Step Drills

The next step is now to have them incorporate this with the second and third steps. Have your athlete lean forward into the band and explode out 2 or 3 steps. They should always feel themselves leaning slightly forward before exploding out. Cue them to drive their arms back while pushing off the ground quickly and powerfully.

I often have them think or say to themselves, BANG – BANG – BANG or 1 – 2 - 3. I will also draw lines on the ground or put tape down so they have a visual goal. Allowing them to start themselves allows the athlete to mentally set themselves more effectively. Once mastered, bringing in visual or auditory starting is a great way to increase reaction skills.

Compensations

As a coach or trainer it is very easy to monitor and provide feedback quickly to your athlete’s using this RBT training progression. The two greatest limitation, I see are 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 transfer forces 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 with the lower chain. If the trunk cannot stabilize and transfer the force effectively, the athlete will automatically decrease their arm swing to avoid being thrown off balance.

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.

Summary

Developing an explosive linear first step is all about loading the body quickly with an optimal posture. This can best be trained by getting the athlete to reflexive move into this position without conscious awareness. Not onl y do resistance bands provide the tactile sensory input needed to teach the athlete optimal posture but can also simultaneously provide the variable resistance to strengthen the key muscles used.

Dave Schmitz is an Orthopedic Physical Therapist, CSCS, LAT and a Performance Enhancement Specialist with an emphasis on movement training and retraining. Dave recently created the only website exclusively devoted to functional resistance band training at www.functionaltrainingwithresistancebands.com.

He has written several articles, created 2 E-books and several DVDs on how to implement a Functionally Integrated Training (FIT) approach using resistance band.

Want to learn more about Resistance Band Training? Take a peek at Dave's video



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