Explanation: Most plays will be going to either side of the ball. You need to build speed, as the first man to hit, will win the battle. This exercise is great for improving your speed and foot work, as soon as the ball is snapped.
Anchor: Move your resistance bands door to the bottom of the door
Attachments: Secure the ankle straps on your ankles, one per ankle. Adjust the straps so that the ring is towards the back of your ankle.
Body Position: Start in a three point stance
Movement/instructions: Make sure that you are far enough away from the anchor so that you have tension on the bands. You want to have tension so you build the firing motion within the muscles, the fast twitch muscle fibers. These are the muscles that create power and strength.
Get into your 3 point stance with your head up. Take a step to the right with your right foot, then get back in position and then a step to the left with the left foot. Remember, you’re coming out from a down position in a three point stance.
As soon as you stand up, you want to be ready to give someone a pop because someone’s going to be coming at you. You want to stand them up. The best way to do this is by staying low.
You can alternate side to side or you can do a certain number of reps to the right and then to the left.