Resistance Running

Purpose

To build agility, balance and lower body strength

Set Up

• Have a partner loop a resistance band or rope around your waist and stand behind you.
• Create a diamond shape using 4 cones placed 5 yards apart.
• Assign a number to each cone from 1 to 4.
• Begin 5 yards behind the first cone in an athletic stance.

Instructions

1. Partner calls out a cone number – ‘for example: Two! – cueing player to explode forward to that cone, break down and stop.
2. Player backpedals back to starting position.
3. Partner calls out next cone, repeat.
4. Continue for 1 minute, take a 30 second rest and continue.

Coaching Tips

• If you don’t have a partner or resistance band, set up the same cone pattern on the side of a steep hill. The incline will create extra resistance you need.