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RSC Resisted Lateral Run and Pass | Velocity Training

1,223 views · Published 22 January 2016 · 2:04 · Indexed 20 October 2026

Channel: Kbands Training · 2016 · Sports

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To perform the RSC Resisted Lateral Run And Pass athletes will need 5 Speed and Agility Cones, 2 soccer balls, a coach or partner, and one Reactive Stretch Cord. Place the Speed and Agility Cones 2-3 feet apart in a straight line running parallel and 5-10 yards away from a wall. Athletes will attach the Reactive Stretch Cord so the 360 D-Ring is placed on one side of the athlete. Athletes will place one soccer ball at each end of the drill as partners secure the Safety Strap around their wrist and stand 7-11 feet outside of the starting cone of the athlete. Athletes will begin the drill by kicking the ball off the wall, performing a resisted lateral high knee down the cone set up, placing both feet between each of the cones. Once athletes’ reach the end of the cone set up they will kick the opposite soccer ball off the wall and perform an assisted lateral high knee back to the start of the drill. Athletes will perform 3 sets of 3 down and backs on each side of the athletes’ body. Take 60-75 seconds of rest between sets.

For more soccer specific and speed training drills which can be performed in the same training session as the RSC Resisted Lateral Run And Pass athletes can check out the Soccer Training and Plyometrics Training Section at KbandsTraining.com. Here athletes can also find purchasing information for speed training equipment like the Reactive Stretch Cord, Kbands Leg Resistance Bands, Speed and Agility Cones, as well as a variety of Speed and Agility Drills. Incorporate these drills in your workouts today and begin to see significant improvements in leg drive and explosiveness.

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