6 Week Youth Speed Program Revised

A 6 Week Resistance Band
Speed Development Training

Program for young athletes
By Dave Schmitz PT, YCS-2, CSCS, PES
Copyright 2010 by Dave Schmitz

All Rights Reserved
No portion of this manual may be used, reproduced or transmitted in any form or by any
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require written approval from Dave Schmitz prior to publication.
For more information on resistance band training or other products please contact:
info@resistancebandtraining.com
Dave Schmitz
Websites: www.resistancebandtraining.com
Copyright 2010 Resistance Band Training Systems, LLC
Disclaimer
The information in this manual is offered for educational purposes only. The
reader should be cautioned that there is an inherent risk assumed by the
participant with any form of physical activity. With this in mind, those
participating in strength and conditioning programs should check with their
physician prior to initiating such activities. Anyone participating in these
activities should understand that such training and stretching initiatives may
be dangerous if performed incorrectly. Children under the age of 18 should
be monitored by a coach, parent or legal guardian while attempting this
program and subsequent drills. The author assumes no liability for injury;
this is purely an educational manual to guide those already proficient with
the demands of such programming.
For most young athletes, being able to run fast, jump high and get to the ball first is
what they dream of. However as a young athlete in their pre-teens or early teens,
working to get there is boring. As a parent, fitness professional or coach who works
with young athletes, it is very difficult to find equipment that is designed to fit as well as
adapt to a constantly changing young athletes body.
Resistance bands and resistance band training is one of most neuromuscularly
effective and efficient ways to help young middle school athletes enhance running skills
and overall first step quickness while improving their overall total body integrated
strength. As a developing young person whose body is constantly in physical flux, they
need to continually be challenged to improve integrated movement skills not isolated
muscle strength. Resistance band training not only allows young athletes to move like
they want while working out, but they are versatile and strong enough to challenge any
young athlete regardless of movement skill or physical strength.
The following 6 week program is a progressive resistance band training program
designed to increase multi-directional speed as it relates to foot work, first step
quickness, and total body integrated strength in the young middle school athlete.
This progressive series of 12 workouts will help young athletes learn how to safely and
effectively begin training with resistance bands to improve their first step explosiveness,
total body strength, deceleration control as well as their overall running speed.
Please realize this is not a 1 size fits all training program. Athletes, especially young
athletes, all have different strength and movement skill levels. As a coach or youth
fitness professional, always realize you may need to modify the workouts based on:
Training experience with bands
Overall physical strength and fitness maturity
Movement skill level and control
Time, space and available bands
Overall demands being placed on the athlete
The athletes focus and attention to detail
Thats why you are given the tremendous opportunity to have the word coach or
trainer placed in front of your name.
I am confident that after progressing through this 6 week program, not only will you
notice a tremendous difference in the movement quality of your young athlete,
they will as well.
Youth Band Training Recommendations - Building on Success

To enhance a young athletes training experience, you must build on success through
solid program design as well as creating a positive environment built around
encouragement and teaching. To insure this occurs, I would like to provide you with a
few general resistance band training recommendations that are important to insure a
safe and successful training experience for the young athlete.
1. Initially, do all band running and foot work drills without bands. This will teach the
drill and body control without the distraction or challenge of the bands. Bands
increase momentum which can cause awkward movements to occur if control is not
optimal. Training without bands will drastically decrease the likelihood of athletes
falling or tripping during a fast paced training session.
2. Slow drills down and break them into smaller amplitude movements. For
example, on running drills, place the emphasis on acceleration only and make the
return or deceleration phase slow. This will allow athletes to gain an appreciation for
the amount of deceleration control they will need to safely manage the deceleration
component of the drill.
3. Make strength drills compliment the running drills by doing exercises like lunges,
squats, stationary pushes or pulls. These will improve stationary stability which will
in turn improve dynamic deceleration control during running drills. The greater the
amplitude of movement, the more deceleration control needed. Unfortunately, in
most circumstances, todays middle school children lack the skill and strength to
decelerate safely, even without a band challenging them. They need to learn how to
set their stabilizers on the fly when training in bands.
4. Initially keep band tension low, movements simple and success rate high. The
more success a young athlete experiences the more motivated they are to train with
and without bands. They will love training in bands but will not let their body
naturally react if they sense failure or lose of control.
5. Always start locomotion drills with backpedal. Especially if training in

partnerships. It allows kids to see each other while visually allowing them to
monitor their deceleration movements as they run forward on the return.
Shuffle drills should be the second direction to incorporate with forward running the
last. Forward running creates a blind deceleration phase with the band pulling them
backwards as they run. Backwards running requires tremendously more spatial
awareness and deceleration control. The likelihood of tripping is much greater with
this drill until body position and footwork is improved.
The final drill is Turn and Go with a shuffle return. This will require athletes to
change directions on the deceleration phase which takes optimal body control.
6. Set training distances by using cones, lines or other athletes. This will help avoid
over stretching of bands which will damage bands and set up the potential for bands
breaking. Athletes, especially young athletes, love to challenge the bands and will
frequently over stretch them by seeing how far they can run in them. Set training
limits and make sure you firmly enforce them will avoid damaging bands.
7. Make resistance band training a part of your overall training session. Using body
weight movements along with band resisted training, teaches body awareness and
control at various speeds. Incorporating body weight training into a dynamic warmup or as part of an integrated strength circuit post running is an easy way to fit this
form of training in.
8. Length of workouts will depend on number of athletes in camp and level of

training maturity. As a result make adjustments in set time and reps to avoid over
fatiguing the athlete. Young athletes will fatigue easily do to lack of neuromuscular
endurance. Keeping reps per set low and providing frequent short recoveries,
allows them to improve endurance while maintaining a high level of movement
efficiency. This is easy to achieve with partner based band training.
9. Incorporate any type of body movement strength training after speed workouts.
This will allow an athletes lower torso to stay fresh when more complex and intense
training is occurring in the bands. Also keep strength training short and simple.
Typically 10-15 minutes is more than enough time post speed training to work on
total body strength.
10. Initially let the athlete set the pace during band training. As their deceleration
skills begin to improve you can challenge them but remember the key is success.
Let them feel they are dominating the band and not the band dominating them.
Training Area Set-up #1

I will typically set cones up in 2 rows about 5 yards apart with athletes lined up in
multiple rows of 3 to 5 athletes per row.
Row 1 Cones
4 Yards
Row 2 Cones
Athlete Row 1
Athlete Row 2
Athlete Row 3
Athlete Row 4
Athlete Row 5
Athlete Row 6
Using this format allows me to easily monitor the athletes in small groups as they
perform the drills. It also provides athletes recover to learn by watching and listening
before having to perform the actual drill.
Dynamic Warm-up
Each workout will implement a dynamic warm-up that takes about 12-15 minutes to
complete. Coaches and Fitness professionals are welcome to implement their own
dynamic warm-up version or drills if they wish. My dynamic warm-up structure is:
1. General movements to increase core temperature
2. Dynamic movement patterns that challenge range of motion and movement
integration versus static stretching done in none weight bearing positions
3. Activation of trunk and hip musculature in weightbearing or semi-weightbearing
postures
I will typically use some type of dynamic movement series to prepare young athletes for
a workout. The lunge reach matrix seems to effectively teach athletes upper-lower
extremity integration and stabilization while dynamically lengthening out the lumbopelvic-region.
Lunge Reach Matrix - Forward Overhead Backward Overhead Lateral Crossover
Reach Right Lateral Crossover Reach left Crossover Reach Right Crossover
Reach Left Spiderman Straight Leg March
Plank series and single leg bridging allows me to activate trunk and hips effectively.
Rhythmical Running Drills
Carioca, Skipping, Backpedal, Shuffling
Warm up Video
Other fun dynamic warm-ups ideas
Create relay games
Play a game of Tag
Create mirror games
Do human cone relays (using athletes to simulate cones)
Workout #1
Objectives
1. Teach athletes all start positions and resistance band speed drills without the band
2. Teach athletes drill and movement terminology to make workouts flow easily
3. Improve deceleration strength and body control without additional band resistance
I find that by initially teaching athletes the band drills without bands, allows them to
focus on the drill itself and not be concerned about the band and its impact. This not
only makes teaching easier and more successful but athletes also become very excited
to train in the bands when the time arrives. Many of these drills can become part of
your dynamic warm-up later on if you wish.
Quick Burst training without the band

Perform each of the following short burst runs x 4 reps for 5 yards with athletes focusing
on a fast first 3 steps. You can allow athletes to run through on the first 2 reps before
having them apply a stop and hold at the 5 yard mark on the final 2 reps. This will
allow you to truly teach both first step acceleration and effective deceleration control. It
will also give you an idea of deceleration strength as you watch athletes stop. This will
assist you in determining what size of band will fit which athletes and who will partner
well with each other.
The Quick Burst Drills include:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Forward run out of a staggered right foot forward start

Forward run out of a staggered left foot forward start
Lateral shuffle Right
Lateral Shuffle Left
Turn and Go Right
Turn and Go Left
Back pedal out of a staggered stance left foot forward start
Back Pedal out of a staggered stance right foot forward start
Parallel Stance Reactive Plyo step
Parallel Stance Hip Turn
Quick Burst Training Band Free
2 Step Deceleration training without the band

Perform each of the following short amplitude deceleration runs for 5 reps x 2 sets with
athletes focusing on performing 2 deceleration steps followed by a quick 2 step return to
their starting position. You can also have athletes accelerate out 4 yards after the 2
deceleration steps if they are showing good body control. Start all reps with a whistle to
assist with timing while maintaining a controlled cadence between reps. Feel free to
have athletes touch the ground as they complete the initial 2 deceleration steps. This
will force them to position their body low which will increase deceleration muscle
recruitment.
Deceleration Drills include:
1)
2)
3)
4)
5)
6)
7)
8)
Lateral 2 step Right

Lateral 2 step Left
2 step forward run towards right foot back
2 step forward run towards left foot back
Lateral 2 step into a turn and go to the right
Lateral 2 step into a turn and go to the left
Backward run out of a Right foot forward start
Backward run out of a Left foot forward start
2 Step Deceleration Drills Band Free
Post Speed Strength Workout

The post speed strength program for first workout is kept very simple and works on
body movement skills. It will consist of a simple reach squat, split squat, plank and
push-up done in a circuit fashion. My goal is to see how well athletes perform simple
body weight movements and where they begin to break down as they fatigue. These
exercises also help me identify and set athletes up for future advanced drills.
Perform each of the following body weight strengthening exercises for 20 seconds with
a 10 transition. Complete 2 total rounds for a 10 minute strength workout.
Squat - Push up - Split Squat Right - Split Squat Left Mountain climber - Lateral
Plank Right Lateral Plank Left Squat thrust (up down or burpee)
Workout #2
Objectives
1. Teach athletes all start positions and resistance band short burst speed drills band
free
2. Teach athletes drill terminology
3. Learn and complete a strengthening program to improve lower torso deceleration
strength with upper extremity integration
Quick Burst training
Perform each of the following short burst runs for 4 reps with athletes focusing on a fast
first 3 steps while running 5 yards. You can allow athletes to run through on the first 2
reps before having them apply a stop and hold at the 5 yard mark on the final 2 reps.
Game Idea:
Turning these drills into a game of Red Light Blue Light can add fun and increase
mental focus.
Instructions for Red Light Blue Light: Have the group line up in 2 lines about 4
yards apart. Let them know which direction to go on the command of red and which
direction to go on the command of blue. Let them know what the running drill is before
using verbal commands to start them. If they go the wrong way they will collide with
their partner who is lined up across from them. Athletes can either stop at the 5 yard
mark or return back to their original starting position using a walking motion. Again this
is designed to work on acceleration out of a stationary stance.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Forward run out of a staggered right foot forward start

Forward run out of a staggered left foot forward start
Turn and Go Right
Turn and Go Left
Back pedal out of a staggered stance left foot forward start
Back Pedal out of a staggered stance right foot forward start
Parallel Stance Reactive Plyo step
Parallel Stance Hip Turn
Red light-Blue light
2 Step Deceleration Training without the band

athletes focusing on performing 2 deceleration steps followed by a 5 yard quick
acceleration or a quick 2 step return to the original starting position. Start all reps with a
whistle or hand movement to work on timing while controlling rep cadence
1)
2)
3)
4)
5)
6)
7)
8)

Lateral 2 step Left
2 step forward run out of a staggered Right foot behind start
2 step forward run out of a staggered Left foot behind start
Lateral 2 step into a turn and go to the right
Lateral 2 step into a turn and go to the left
Backward run out of a Right foot forward start
Backward run out of a Left foot forward start
Game Idea for Partner Reaction: Challenge athletes to react to each other by having
them face each other while determining who will be offense and who will be defense.
The offensive partner can go when he or she wishes while the defensive player reacts
and mirrors them. The goal is to see who can do 2 deceleration steps and get back to
starting position first. Both athletes must cover the same distance which can be
assisted by having a cone or line to touch. Offense should win most of the time.
Partner Reaction Drills Band Free
Post speed Strength program

Band Lunge Reach Matrix
I prefer to set up a youth strength program on a time based format to eliminate rep
counting and promote doing as many quality reps as possible. Time based sets also
eliminate athletes from being singled out because they struggle finishing the reps or
train at a slower pace. To introduce bands slowly I will bring in the Resisted lunge
reach matrix as a post strengthening drill. It will teach band awareness, how to handle
band momentum, partner holding and is the safest way to start youth band training.
Independent Resisted Lunge Video
Workout #3 Set-up
Workout #3 will now start to implement band training into the workout. We will use a
partner based training set-up as shown below.
Partner Based Band Training Set-up

Set cones up in 2 rows about 4 yards apart with athletes lined up in a partnership as
shown. X represents a cone with holding being Partner B and training partner being
Partner A.
Row 1 Cones
4 Yards
Row 2 Cones
Holding .. Training
Partner 1B -------- Partner 1A
X

X
Partner 3B --------- Partner 3A

X
Using this set-up allows coaches or trainers to easily monitor only the athletes that are
training in bands. It also provides athletes waiting (holding) to have the opportunity to
learn by watching and listening.
Always have holders stand laterally to the training partner. Teaching the art of
holding before you begin train in bands is a must and needs to be address first.
Have athletes partner up and put themselves in a 2 band linked set-up using Red or
Black bands. Partner should demonstrate similar strength levels, body weight and hip
height. Athletes that weigh less than 100 pounds should start in red bands. Bands
should be positioned at their hips. I always recommend using smaller bands initially so
the band does not dominate the athlete but rather allows them to move freely with mild
resistance.
Workout #3
Objectives
1. Teach athletes how to effective decelerate when training in bands
2. Allow athletes to learn the acceleration phase with all multi-directional band running
drills
3. Teach partner based band speed training, especially how to hold
4. Improve lower torso deceleration strength and integration with small amplitude
movements
Movement skill training for first step explosiveness

Perform each of the following first step lunge reach drills in a double linked red or black
band set-up. Always have athletes lunge towards their partner for 20 seconds with a 10
second transition from holding to training for partner 2. Perform 2 sets of each drill with
athletes following an I Go-You Go format. Focus is on good posture with efficient
arm-leg integration.
1.
2.
3.
4.
5.
6.
Right Forward Lunge with a left hand low reach

Left Forward Lunge with a right hand low reach
Lateral Lunge Right with bilateral low reach to lunging foot
Lateral Lunge Left with bilateral low reach to lunging foot
Right single leg balance reach with a bilateral forward low reach
Left single leg balance reach with a bilateral forward low reach
Partner Resisted Lunge
Quick Burst Acceleration Only training

Using a double linked band set-up, perform each of the following short burst
acceleration only runs 4 times x 3 sets with athletes focusing on a fast acceleration to
the second cone and a slow controlled return. All reps are done with a whistle start to
optimally control rep cadence along with movement timing and efficiency.
1.
2.
3.
4.
5.
6.
7.
8.
Forward run out of a staggered start Right Foot Forward

Forward run out of a staggered start Left foot forward
Back pedal out of a staggered stance Left foot forward
Back Pedal out of a staggered stance Right foot forward
Turn and Go
Turn and Go
Acceleration Only Video
After completing band training have athletes do 1 rep of all exercises without
bands to experience the exciting feeling of being quicker and resetting the
neurological bias for the next training session.
Assisted or Active Push-ups and Squat Pulls

Perform 4 sets of 20 seconds with a 10 second transition of each exercise using a
partner format
Assisted Push up Squat Pull Video
Workout #4
Objectives
1. Teach athletes how to effectively stop when training in bands
2. Allow athletes to learn the acceleration phase of band training
3. Teach partner based band speed training
4. Improve lower torso deceleration strength and integration
Movement skill integration training for first step deceleration control

Perform each of the following 1 step lunge reach drills (always lunging towards your
partner) for 20 seconds with a 10 second transition x 2 sets with athletes following a I
Go-You Go format. Focus is on good posture with correct reach pattern.
1.
2.
3.
4.
5.
6.

Lateral Lunge Right with left hand low reach
Lateral Lunge Left with right hand low reach
Right Single leg balance with left hand forward low reach
Left Single leg balance with right hand forward low reach
Quick Burst Acceleration only training

Perform each of the following short burst acceleration runs 4 times x 2 sets with athletes
focusing on fast acceleration to the second cone and a slow controlled return. All
drills are done with a whistle start to optimally control rep cadence along with movement
efficiency and timing.
1.
2.
3.
4.
5.
6.
7.
8.

Turn and Go Right
Turn and Go Left
2 Step Deceleration Training

athletes focusing on performing 2 full deceleration steps towards their partner, touching
the ground and getting quickly back to their start position in 2 steps. Start all reps with a
whistle to work on timing with a controlled rep cadence. Make sure athletes touch the
ground to optimize body position for deceleration.
1)
2)
3)
4)
5)
6)
7)

Lateral 2 step Left
2 step forward run towards partner starting with Left foot forward
2 step forward run towards partner starting with Right foot forward
Lateral 2 step into a turn and go right
Lateral 2 step into a turn and go left
2 step backward run towards partner, touch the ground and accelerate out 2
steps Right foot forward start
8) 2 step backward run towards partner, touch the ground and accelerate out 2
steps Left foot forward to start
2 Step Deceleration Video
Post Speed Strength workout

Deceleration training is a great dynamic strengthening drill which may substitute for post
strength training. My suggestion is to monitor athletes and determine if a post upper
body strength workout is necessary after this workout.
Typically I will do Wheel Barrow and Crab Walk races to complete this workout or a
resisted crawling.
Another option, if you have the ability to set up independent band stations, is to do
individual pulling and pushing drills. This allows athletes to start developing integrated
upper body pushing or pulling movements with lower torso squatting or split squatting
movements. Its an outstanding way to teach integrated loading which will be very
important as running drills become more advanced.
Independent Pull-Push Video
Workout #5
Objectives
1 Begin using multiple rep sets to improve reaction speed
2. Improve lower torso deceleration reaction strength, integration and endurance
Movement skill integration training for first step
Perform each of these 1 step lunge reach drills (always lunging towards your partner)
for 20 Sec with a 10 second transition x 1 set with athletes following a I Go-You Go
format. Focus is on good posture with a correct reach pattern
1.
2.
3.
4.
5.
6.

Lateral Lunge Right with bilateral low reach
Lateral Lunge Left with bilateral low reach
Right single leg with a bilateral forward low reach
Left single leg with a bilateral forward low reach
Quick Burst Acceleration training

Perform each of the following short burst acceleration runs for 2 back to back reps
before changing partners. Perform each exercise 5 times for a total of 10 reps on each
exercise. Athletes should now focus on fast acceleration to the second cone and a
moderately faster return. Alternate athletes on every 2 rep set to optimize quality and
decrease fatigue. Athletes are asked to complete both reps once started off a whistle
command.
1.
2.
3.
4.
5.
6.
7.
8.

Turn and Go Right
Turn and Go Left
After completing band training have athletes do 1 rep of all exercises without
bands to experience the exciting feeling of being quicker while setting the
neuromuscular bias for the next training session.
Introduce Partner Resisted Sprinting

Using a double linked purple band set-up have athletes perform a short 10 to 15 yard
partner resisted run x 3 reps using the following movement patterns. It is important to
do partner resisted sprinting in this order to safely train athletes and keep bands from
being compromised.
1.
2.
3.
4.
Shuffle Right
Shuffle Left
Backpedal
Forward runs
Use a double linked band system and make sure athletes do not exceed the 4 yard
stretch distance. Instruct holders to go with the training athlete once they reach the 3
yard run out distance. Keeping the overall running distance short will avoid the potential
for over stretching the bands and maintain a high quality of movement. As athletes
become more efficient at holding, total running distance can increase. Athletes should
switch roles and follow an I Go You Go format as they return back to the initial
starting position.
Partner Resisted Sprinting Video
Post speed Strength program

I prefer to set up middle school strength programs on a time based set format to
eliminate rep counting and promote doing as many quality reps as possible. Time
based sets also eliminate athletes from being single out because they struggle finishing
the reps or train slower.
Band Resisted Crawling with or without assisted Push Ups
Using purple or green bands will have athletes perform partner resisted crawling x 15 20 yards. This works on posterior chain strength (for the crawler) and deceleration (for
the holder) control using a fun but very challenging drill.
Key to this drill is making sure athletes strength levels are relatively close because both
holder and crawler will need to work hard to maximize the benefits of this drill.
Resisted Crawling video
Workout #6
Objectives
1 Begin integrating repeat reps to improve reaction speed
2. Improve lower torso deceleration reaction strength, integration and endurance
Movement skill integration training for first step deceleration
Perform each of first step lunge reach drills (always lunging towards your partner) for 20
seconds with a 10 second transition x 1 sets with athletes following a I Go-You Go
format. Focus is on good posture with correct reach pattern.
1.
2.
3.
4.
5.
6.

Lateral Lunge Right with left hand low reach
Lateral Lunge Left with right hand low reach
Right Single leg balance with left hand forward low reach
Left Single leg balance with right hand forward low reach
Quick Burst Acceleration in bands

before changing partners. Perform each exercise 3 times for a total of 9 reps on each
exercise. Athletes should now focus on fast acceleration to the second cone and a fast
return. Alternate athletes on every 3 rep set to optimize quality and decrease fatigue.
Athletes are asked to complete all 3 reps once started on a whistle.
1.
2.
3.
4.
5.
6.
7.
8.

Turn and Go Right
Turn and Go Left
2 Step Deceleration Training in bands

Perform each of the following short amplitude deceleration runs 5 reps x 2 sets with
athletes focusing on performing 2 deceleration steps and then performing a quick burst
back to where they started. It should take 2 steps to return. Start all reps with a whistle
to work on timing within a controlled rep cadence. Each rep should be treated
individually to work on quick movement skills. To emphasis hip activation on
deceleration you can have athletes touch the ground.
1)
2)
3)
4)
5)
6)
7)

Lateral 2 step Left
2 step forward run towards partner starting with Left foot forward
2 step forward run towards partner starting with Right foot forward
2 step backward run towards partner, touch the ground and accelerate out 2
steps Right foot forward start
8) 2 step backward run towards partner, touch the ground and accelerate out 2
steps Left foot forward to start

One of the easiest band strength circuits to do is a front squat with and overhead push
press. These movements not only develop good squat mechanics but also teach the
athlete how to reflexively set the scapula into a stable retracted position. Start out using
smaller orange or red bands and let the athlete get use to the movement. As they begin
to integrate their body more effectively you can increase band tension. Again use the I
Go You Go 20-10 second format for 4 total rounds.
Front squat Push press video
Dynamic Warm-up Adjustment
I will typically change the dynamic warm up at this point to begin working more on start
training and to get the CNS more activated before I incorporate more advance band
speed training drills.
Lunge Reach Matrix - Forward Overhead Backward Overhead Lateral Crossover
Reach Right Lateral Crossover Reach left Crossover Reach Right Crossover
Reach Left Spiderman Straight Leg March
Rhythmical Running Drills
Carioca, Skipping, Backpedal, Shuffling
Quick Start Training without bands (1 time each position)
1.
2.
3.
4.
5.
6.
Staggered Track Start (Each Foot)

Turn and Go Right
Turn and Go Left
Parallel stance Ploy Step Start
Parallel Stance Hip Turn and Run
Staggered stance backpedal (Each Foot 3 times)
Introducing quick start training in warm-ups allows you continually reinforce take-off mechanics
which is the key to multi-directional speed.
Workout #7
Objectives
1 Begin integrating repeat reps to improve reaction speed
2. Increase muscle memory with increased set time and frequency
3. Improve lower torso deceleration reaction strength, integration and power

At this point I now bring in 2 step deceleration drills first in the workout to get hip
activation and foot work down. Doing these drills first prepares the athlete to start doing
full drills. Note that I am decreasing reps to avoid fatigue.
athletes focusing on performing 2 deceleration steps and then performing a quick 2 step
burst back to where they started. Start all reps with a whistle to work on timing while
maintaining a controlled cadence. Your goal is to have athletes to focus on each
individual rep versus all 3 reps. I recommend to increase hip activation on the
deceleration phase and increase dynamic range of motion, have the athletes touch the
ground.
1)
2)
3)
4)
5)
6)
7)
8)

Lateral 2 step Left
2 step forward run towards partner Left foot forward to start
2 step forward run towards partner Right foot forward to start
Backward 2 step into a forward run (right foot start)
Backward 2 step into a forward run (left foot start)
Quick Burst Acceleration with faster deceleration speed (Full Drill)

before changing partners. Perform each exercise 3 times. Athletes should now focus
on fast acceleration to the second cone and a fast return. Many athletes at this point
hop on the return. Monitor and make sure they are stepping to work on proper
deceleration foot work. Alternate athletes every 4 rep to optimize quality and decrease
fatigue. Athletes are asked to complete all 4 reps once started on a whistle.
Also at this point I will start to increase band resistance if movement is good.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

Turn and Go Right
Turn and Go Left
Plyo Step
Hip Turn shuffle
Full Running Drills

Reactive Starts
Increasing reps to 4 and having athletes complete all 4 reps without stopping will
increase work load and start to increase their strength endurance as well as their
reactive deceleration control. Also bringing in the plyo step and hip turn start training
athletes how to become more reflexive on the start.

Tug of War Drills
Tug of war drills are excellent drills to teach athletes how to put their body under tension
while challenging them to perform locomotion drills. Tug of War drills take team work
and effort. The overall work load will be determined by the holding partner and his or
her ability to maintain a consistent tension as fatigue sets in. Typically athletes love
these drills and find them very effective at developing better functional strength.
Tug of War video
Workout #8
Objectives
1
2.
3.
4.
Begin integrating repeat reps to improve reaction speed

Increase muscle memory with increased set time and frequency
Increase deceleration speed by introducing pre-loaded band training
Improve lower torso deceleration reaction strength, integration and endurance

athletes focusing on performing 2 deceleration steps and then performing a quick 2 step
burst back to where they started. Start all reps with a whistle to work on timing along
with a controlled cadence. I recommend to increase hip activation on the deceleration
phase and increase dynamic range of motion have the athletes touch the ground as
they return to the starting position.
1)
2)
3)
4)
5)
6)
7)
8)

Lateral 2 step Left
Quick Burst Acceleration

before changing partners. Perform each exercise 2 times. Athletes should now focus
on fast acceleration to the second cone and a fast return. Many athletes at this point
hop on the return. Monitor and make sure they are stepping to work on proper
deceleration foot work. Alternate athletes every 4 rep to optimize quality and decrease
fatigue. Athletes are asked to complete all 4 reps once started on a whistle command.
1.
2.
3.
4.
5.
6.
7.
8.

Turn and Go Right
Turn and Go Left
Partner resisted running

Perform 3 reps of each of the following partner resisted running drills for 15 yards
Shuffle right
Shuffle Left
Backpedal
Forward runs
Partner push-pull in bands allows you to start teaching athletes how to get upper body
strong on their feet and being to band strength train as a partnership. Perform 20
seconds on with a10 second transition x 4 sets for each exercise.
Holding for these drills will be the key as well as transitioning from one partner to the
other. On the video note the holding position is staggered stance with hands holding at
the hips.
Partner Pull - Push
Partner Reaction Training Set-up
Using a 3 cone set-up partners should center themselves equal distance apart from cone B. Cone A and
Cone C are 3.5 yards from Cone B
Cone A

Cone B
Cone C
Cone A

Cone B
Cone C
Cone A

Cone B
Cone C
Cone A

Cone B
Cone C
Once a reactive drill is started, athletes are instructed to accelerate quickly to the cone and stop where
they started on their return.
.
Workout #9
Objectives
1. Implement more reactive games and events
2. Increase acceleration strength and power
3. Implement Circuit based strength workouts
Reactive Acceleration Runs in the bands

Using a whistle start athletes perform the following reactive starts x 4 reps before
partner goes.
1)
2)
3)
4)
Plyo step right

Plyo step left
Hip Turn Right
Hip Turn Left
Reactive Run video

This is also a great drill to use the Red Light Blue Light Game previously used. One
athlete is designated red and the other blue. Based on the color command on athlete
performs the recommended drill.
Quick Burst Acceleration in Bands using repeat sets

before second partners immediately goes. Continue to go back and forth for 45
seconds before taking a 15 second break. Perform each exercise for total round. Take
a 2 minute break between rounds and repeat 1 additional round for an 18 minute band
speed workout.
Athletes should now focus on fast acceleration to the second cone and a fast return.
Once whistle blows athletes will start after their partner repeats 3 reps and continue
working back and forth for 45 seconds.
1.
2.
3.
4.
5.
6.
7.
8.

Turn and Go Right
Turn and Go Left
Repeat Sets Video
Partner resisted running

Perform 4 reps of each of the following partner resisted running drills for 15 yards
Shuffle right
Shuffle Left
Backpedal
Forward runs

As athletes progress with improving their ability to handle ground reaction forces,
advancing the lunge reach drills into a hop and stick drill is a good next progression.
Hop and stick drills not only increase ground reaction forces vertically but with the band,
the horizontal vector will also get enhanced. This advanced drill will also become a
pure unilateral drill as it relates to landing which simulates more what happens in real
life. Each athlete trains for 20 seconds followed by a 10 second transition to the holding
partner.
Hop and Stick Drills Video
Workout #10
Objectives
1. Implement more reactive games and activities
2. Increase acceleration strength and power
3. Implement Circuit based strength workouts

Perform each of the following pre-loaded short amplitude deceleration runs for 5 reps x
1 set with athletes focusing on performing 2 deceleration steps followed by a fast 4 yard
acceleration. Start all reps with a whistle to work on timing and control cadence.
1)
2)
3)
4)
5)
6)
7)
8)
Lateral 2 step shuffle Right

Lateral 2 step shuffle Left
If athletes are mastering the 2 step drills this would be an opportunity to now introduce
partner reaction training. Doing the same 2 step deceleration drills, athletes try to
mirror their partners action and recover back hopefully arriving at the same time as their
partner.
Explain which drill you want performed. Determine who is offense and who is defense
is (offense initiates movement).
Partner Reaction Video
Quick Burst Acceleration in Bands using Ricotta Technique

Ricotta training teaches athletes how to reflexively prepare themselves for decelerating
and effective stopping. Once the whistle blows, athletes alternate reps by starting once
their partner returns and stops at the original starting position. They continue to
alternate on every rep for 45 seconds before resting for 15 seconds and transitioning
into a new drill. Perform each of the following drills 1 time for 2 rounds. Take a 2 minute
rest between rounds for a 14 minute workout.
1.
2.
3.
4.
5.
6.

Turn and Go Right
Turn and Go Left
Ricotta Video
We will not perform forward run outs do to the blind reactive start and lack of
effective communication that can occur in young athletes when performing this
drill.

Wheel Barrow Races and Crab Walk races not only make strength training fun but it
targets the 2 weakest areas I see in our young athletes, the trunk and the hips.
Performing these exercises in a relay fashion or for time depending on what type of
competitive effect you wish to accomplish is an easy and effective strength workout.
Wheel Barrow and Crab Walk Video
Workout #11
Objectives
1. Implement more reactive games and activities
2. Increase acceleration and deceleration strength and power
3. Implement circuit based strength workouts
Reactive Acceleration Runs

Using a whistle start athletes perform the following reactive starts x 4 reps before
partner goes.
1.
2.
3.
4.
Plyo step right

Plyo step left
Hip Turn Right
Hip Turn Left
Quick Burst Acceleration in Bands using repeat sets

before second partners immediately goes. Continue to go back and forth for 60
seconds before taking a 30 second break. Perform each exercise 2 times for a 24
minute workout Athletes should now focus on fast acceleration to the second cone and
a fast return. Once whistle blows, athletes will start after their partner repeats 3 reps
and continue working back and forth for 60 seconds.
1.
2.
3.
4.
5.
6.
7.
8.

Turn and Go Right
Turn and Go Left

Full Circuit strength training
At this point, the athletes have mastered the ability to perform most of the strengthening
drills which in turn now allows me to create more involved circuits. Taking many of the
exercises already shown, you can create your own 2, 3, or 4 exercise circuits. I find that
more than 4 exercises becomes overwhelming and difficult to manage by the athlete.
As a result, I will keep circuits to no more than 4 exercises or I will build in a break
station where athletes have a chance to watch and learn while they get a drink. I will
follow the partner time based approach using either 20 or 30 second sets with a 10 to
15 second transition to the other person. If they stay at the station and perform repeat
sets, they will each complete 4 sets before moving on to the next station as a
partnership. If they are moving after every set, than each athlete will be training. I
suggest 30 seconds transition time to allow athletes to easily get to the next station.
Here are a few circuits I like to use.
Circuit 1: Front squat, Push press, Partner band pulling, Partner band pushing
Circuit 2: Partner assisted push up, Partner squat pull, Partner lunge right, Partner
lunge Left
Circuit 3: Resisted partner crawling, Partner wheel barrow, Partner crab walk,
Resisted Prone planks
Circuit 4: Partner lateral hop, Partner split jump, Resisted side plank right, Resisted
side plank left
Workout #12
Objectives
1. Implement more reactive games and training options
2. Increase acceleration and deceleration strength and power
3. Implement circuit based strength workouts

Perform each of the following pre-loaded short amplitude deceleration runs for 4 reps x
2 sets with athletes focusing on performing 2 deceleration steps followed by a fast 4
yard acceleration. Start all reps with a whistle to work on timing and a controlled
cadence.
1)
2)
3)
4)
5)
6)
7)
8)

Lateral 2 step Left
If athletes are mastering the 2 step drills this would be a great time to introduce
Figure 8 Drills which I discuss at the end.
Quick Burst Acceleration in Bands using Ricotta training

Ricotta training teaches athletes how to reflexive prepare themselves for decelerating.
Once whistle blows athletes will start after their partner repeats 3 reps and continue
working back and forth for 60 seconds.
1.
2.
3.
4.
5.
6.

Turn and Go Right
Turn and Go Left
Run and Recover or Zigzag drills could also be incorporated at this time
Circuit 1: Front squat, Push press, Partner band pulling, Partner band pushing
Circuit 2: Partner assisted push up, Partner squat pull, Partner lunge right, Partner
lunge Left
Circuit 3: Resisted partner crawling, Partner wheel barrow, Partner crab walk,
Resisted Prone planks
Circuit 4: Partner lateral hop, Partner split jump, Resisted side plank right, Resisted
side plank left
Bonus Speed Training Options
It is always important to create new training drills and challenges when working with
young athletes. This is especially true when they begin to show mastery of present
drills. It is best to build on success, which means it is very important to make sure that
athletes see improvement in 1 drill before changing that drill. However, the following
drills are fun tweaks you can add into your workouts to challenge the basic movements
in a slightly different way.
Figure 8 Drills work on keeping your feet under your base of support while performing
quick figure 8 movements through cones while in the band. Keep the bands small and
the movements as fast as possible. Keep cones about 1 yard apart and use time based
sets of 10-15 seconds when performing these fast foot quickness drills.
Run and Recover drills are another way to teach deceleration with a large group
when space is available. I will use run and recover drills when athletes have mastered
holding and I can comfortably put them into partnership and know they will do the drills
well.
To set up Run and Recover drills simply create 2 rows of 6-10 cones that are about 4
yards apart. Make sure athletes know how to hold by moving laterally and staying
behind the training athlete. When they complete the first row, the partnership moves
over to the other row of cones and switch roles as they train back up the other row of
cones. I will instruct athletes to start once the partnership in front of them is 3 cones
into the drill.
Zigzag Drills are a combination of run and recover and figure 8 drills combined. You
will need to set the lines of cones up furthuer apart so athletes have more space to hold
and run.
In Dedication to 3 Awesome Kids
I would like to take a moment to thank and dedicate this youth training project to my
three favorite athletes in the whole world. Kelsey (14), Carter (12), and Kenzie (11)
Schmitz. Without their love and daily support, not to mention their willingness to
always help me out with videotaping and testing out new drills, this youth training
project would never have happened.
Not only am I lucky to have them as trusting young athletes, I am even more blessed
to have them as my children. Guys youre the best and I love you very much.
Thank you for making my life special every single day and for continually motivating
me to impact young athletes.
Love all three of you very much,
Dad
Closing Thoughts
It has been an incredible journey over the past 6 years developing my youth
resistance band reactive speed program. No question, I have made a lot of
mistakes but thanks to many young athletes and their parents I have been able to
create a progressive training program that has allow 100s of young athletes to
reflexively teach their bodys how to stop and accelerate in multiple directions. As a
result, they have developed that little extra burst that puts them a half a step in front
of their opponent or keeps them from letting their opponent
get by them.
I hope you find this training manual to be helpful at providing
you the guidance needed to get your young athletes safely
and successfully training with resistance bands.
Thank you for providing me the opportunity to share this
exciting information with you. I look forward to hearing your
feedback and results.
Training for a Fast Future,

Dave Schmitz
Resistance Band Training Systems, LLC
To learn more about Reactive Resistance Band Training programs or how to
order bands and other RBT resources go to www.resistancebandtraining.com .
Commonly Asked Resistance Band Training

Questions
1. What bands do suggest I use for a middle school camp involving 5th thru 8th grade
athletes?
In most cases you are going to primarily use red and black bands for speed work and red
and orange for strength work.
2. How many bands do I need for a camp of 20 athletes?

Assuming you are going to do partner based training, you will need approximately 1 band
per athlete. I suggest you have 6 to 8 extra bands to allow for independent stations and to
increase or decrease resistance.
3. What do you recommend when it comes to training surfaces and shoe wear?
For grass surfaces, athletes must wear cleats because of the large amount of deceleration
work that will be performed
Gym floors, hall ways and outdoor tracks should be fine with regular running or crosstraining shoes
If surfaces are wet, decrease band tension by 50% and make amplitude of movements 1-2
steps to avoid potential slipping.
4. What is the best way to partner athletes up?

Partners should be chosen based on hip height and strength level. However as it relates to
holding, a weaker but larger athlete will typically hold for a stronger athlete without any
issues.
5. How do you avoid links getting to tight?

First of all make sure you set 4 yard distance markers. Secondly, have athletes take bands
apart after they finish. This will teach them why you set the distance and immediately
identify athletes that need stronger bands or taught to stay within the set distance. If you
train on a wet day or if bands get wet, the links will get slippery and tighten up more. As a
result you may want to opt for 1 band drills on those days.
6. How do you know when to move athletes up into a stronger band?

First of all they have to have mastered the drills and movement skills should look very good,
especially on the deceleration phase. Secondly, you need to know your athletes and what
their aggressive level is like. Again, always building on success, ask the question... will
increasing band tension make success more likely or less likely? Thirdly the athlete is
mature enough to understand what increasing their band tension means as it relates to
training. Lastly, does their strength and body weight dictate that a stronger band will work?
My approach is to emphasize speed first, heavier resistance second.
7. What do you do if the band cuts into the hip region on athletes that are thinner?
I will sometimes take a wider band and attach it to a smaller band and then make sure the
athlete puts the wider band around their hips. Now the key to remember is that with 2
different resistance levels, the smaller band will take most of the stretch. Therefore you may
have to adjust 4 yards to 3.5 yards to keep smaller band protected. Never match bands of
different tension more than 1 level up.
8. How long and strong is each band??

All bands are 41 inch long continuous looped band. Strength will range based on width of
band. You will find this information under the descriptions for each band at
https://rbt.infusionsoft.com/cart/store.jsp

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6 Week Youth Speed Program Revised

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A 6 Week Resistance Band

Speed Development Training

Copyright 2010 by Dave Schmitz

Copyright 2010 Resistance Band Training Systems, LLC

Copyright 2010 Resistance Band Training Systems, LLC

Copyright 2010 Resistance Band Training Systems, LLC

Youth Band Training Recommendations - Building on Success

5. Always start locomotion drills with backpedal. Especially if training in

Copyright 2010 Resistance Band Training Systems, LLC

8. Length of workouts will depend on number of athletes in camp and level of

Copyright 2010 Resistance Band Training Systems, LLC

Training Area Set-up #1

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Copyright 2010 Resistance Band Training Systems, LLC

Quick Burst training without the band

Forward run out of a staggered right foot forward start

Quick Burst Training Band Free

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2 Step Deceleration training without the band

Lateral 2 step Right

2 Step Deceleration Drills Band Free

Post Speed Strength Workout

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Forward run out of a staggered right foot forward start

Red light-Blue light

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2 Step Deceleration Training without the band

Lateral 2 step Right

Post speed Strength program

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Partner Based Band Training Set-up

Partner 2B -------- Partner 2A

Partner 3B --------- Partner 3A

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Movement skill training for first step explosiveness

Right Forward Lunge with a left hand low reach

Partner Resisted Lunge

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Quick Burst Acceleration Only training

Forward run out of a staggered start Right Foot Forward

Acceleration Only Video

Post Speed Strength Workout

Assisted or Active Push-ups and Squat Pulls

Assisted Push up Squat Pull Video

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Movement skill integration training for first step deceleration control

Right Forward Lunge with a left hand low reach

Quick Burst Acceleration only training

Forward run out of a staggered start Right Foot Forward

Copyright 2010 Resistance Band Training Systems, LLC

2 Step Deceleration Training

Lateral 2 step Right

Post Speed Strength workout

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Movement skill integration training for first step

Right Forward Lunge with a left hand low reach

Quick Burst Acceleration training

Copyright 2010 Resistance Band Training Systems, LLC

Forward run out of a staggered start Right Foot Forward

Introduce Partner Resisted Sprinting