Speed/Agility – band resisted lateral high knees
Player moves laterally while performing high knees against resistance from a band. This drill improves hip drive, quick foot lift, lateral strength, and agility under resistance.
Equipment
Resistance bandTraining cones or ladder
Coaching points
- Drive the knees quickly against the band
- Stay tall through the torso
- Keep lateral steps sharp and controlled
- Maintain rhythm without letting the band pull you off balance
Common mistakes
- Letting the band pull the body sideways
- Low knee lift
- Slow foot rhythm
- Leaning too far back or forward
Action video
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Difficulty
Advanced
Duration
30 seconds
Repetitions
6 × 1 sets
Touches
0
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