Keys to Success in First Step Speed Training

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

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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.

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