Keys to Success in First Step Speed & Training Progressions with "The Band Man"

Before jumping into drills, it’s important to set your athletes up for success with the right framework. In our First Step Speed Training Program, we focus on a few foundational keys that make all the difference:

1. Control Amplitude
Use cones to visually set distances. This gives athletes a clear target while also preventing overstretching the bands. Early on, shorten the amplitude so athletes can focus on form without unnecessary strain.

2. Control Rep Tempo
Have athletes accelerate out quickly, then return slowly and under control. This keeps the drill safe and teaches proper deceleration mechanics while building confidence.

3. Work-to-Rest Ratio
A simple 1:3 work-to-rest ratio works best. Using a partner-attached setup makes this easy to implement—one athlete works while the other rests and holds.

4. Manage Band Tension
Match the band size to the athlete’s strength and experience. More tension isn’t better—start smaller and progress gradually to prevent overloading.

5. Progression Matters

• Start with acceleration before adding deceleration.
  

• Use shuffles first in the frontal plane, which are easier to control.
  

• Begin with conscious training (no reaction cues) so athletes can focus on technique.
  

6. Teach Holding First
The holder is the key to the partner setup’s success. When athletes learn how to stabilize properly, the entire system becomes safer and more effective.

These principles create a safe, progressive environment where athletes can build confidence, speed, and control—step by step.

👉 Check out the full video Below by Dave "The Band Man" Schmitz

Shuffle training is the first movement you want to teach in your first step speed program. Here is 5 step progression that allows mid-school, high school or college athletes to successfully build faster lateral plane acceleration and deceleration.

👉 Check out the full video Below by Dave "The Band Man" Schmitz

Training Video #2

Next up is developing first step rotational speed using resistance bands. Here is the 5 step progression using the partner attached setup that allows you to train anywhere including on the court, field or in weight room.

Training Video #3: Band First Step Rotational Speed Training

In our next training video by "The Band Man", learn how to develop forward first step acceleration.

Training Video #4: Forward First Step Acceleration Training

Take a look at Training Video #5: First Step Back Pedal Training

This video in our progression is all about teaching athletes how to breakdown and closeout fast with maximum control.

Training Video #6: First Step Speed Rochette Training

Rochette is a first step speed training drill that is done in a partner attached band setup to teach athletes how to accelerate and recover with under the momentum force of a variable resistance.

Training Video #7: Band-First Step Speed Race Drill

Band First Step Speed Racing is the easiest way to take conscious training and make it more of a reactive training environment similar to what happens on the court or field. Check it out below!

Training Video #8: Band First Step Speed Offense-Defense Drill

Offense-Defense is a First Step Speed Competitive Reaction Drill that challenges athletes to trust their footwork by placing them in a competitive training environment.

Training Video #9: First Step Speed Sling Shot Deceleration Training

Sling Shot is a fun way to train athletes how to reactively build deceleration speed and control in the frontal plane while training on the court or field

Training Video #10: COMING SOON

Meet Dave Schmitz

Dave Schmitz is not the pioneer of resistance band training, but, since 1996 Dave has established himself as one of the world’s leading authorities of elastic resistance training. His Resistance Band Training (RBT) Method which is designed to increase first step speed, reactive strength and power both on the field and in the weight room is presently implemented by 100’s of high school and college athletic programs throughout the country.

Along with being a Licensed Physical Therapist, CSCS, PES and Youth Fitness Level II Certified specialist, locally Dave has spent 10 years as the lead strength and conditioning coach for Germantown High School as well as providing consulting services and live training workshops to 100’s of high schools and colleges throughout the country. On a National level Dave Schmitz is the creator of ResistanceBandTraining.com which remains the only website exclusively devoted to the use of flat continuous looped resistance bands for fitness, performance and rehabilitation.

Dave has presented at numerous statewide events including the Wisconsin State Football Coaches Convention, the Wisconsin State Track and Field Convention and the National IYCA Summit along with several high school coaches clinics.

Dave’s high energy and engaging presentation style, along with his passion for building better athletes with bands, will leave participants excited about the future potential of training with bands.

To learn more about Dave, you can follow him on Instagram at @thebandgym and subscribe to his Youtube Channel @Bandtrainingworkouts.

Ready to Lead with Confidence, Not Guesswork?

At the IYCA, we believe that coaching is a profession of growth—and high-performing coaches are built on consistent habits, not just good intentions. That’s why we provide practical, athlete-centered education to help coaches at every level develop the skills, systems, and confidence to lead with excellence.

Whether you’re working with youth athletes just learning the game or preparing high schoolers for the next level, the IYCA is here to help you build the habits that matter most, starting with education.

Explore our coaching resources and certification programs: iyca.org

Need help designing a Coach Development System for your school, club, or organization?

Schedule a free consultation—we’ll walk alongside you to create a model that empowers both coaches and athletes.

📧 Email: [email protected]

If this resource sparked reflection or affirmed your mission—don’t stop here.

Get certified with the International Youth Coaching Association (IYCA) and gain the tools, science, and strategies to confidently support long-term athlete development.

Whether you’re working with beginners or elite youth athletes, IYCA certifications & programs are designed to elevate your impact.

Learn more and get certified today:

Certifications

Certified Athletic Development Specialists (CADS)

Certified Speed & Agility Specialist (CSAS)

Youth Nutrition Specialist (YNS)

Youth Athletic Assessment Specialist (YAAS)

High School Strength & Conditioning Specialist (HSSCS)

Because the best coaches never stop learning, and the athletes you serve deserve your best.