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Sports Performance Training | Kbands Alley Misdirection Drill

678 views · Published 18 August 2016 · 1:41 · Indexed 29 October 2026

Channel: Kbands Training · 2016 · Sports

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Athletes will begin the Kbands Alley Misdirection Drill by placing 3 rows of Speed and Agility Cones 5-10 yards apart. The first row will be the starting line and contain one cone. The second row will contain two cones 5-10 yards apart. The third row will consist of three cones that line up with the three cones in the first two rows. A final fourth row of two cones will be placed 20 yards past the end of the three cone line. A coach or partner will stand behind the third row of cones as the athlete attaches a set of Kbands Leg Resistance Band just above their knees. Athletes will sprint out to the center of the third row where their partner will direct which cone they run to. Athletes will move from cone to cone for 12-15 seconds before finishing with a sprint through the far cones.
 
Complete 6-8 resisted repetitions before removing the resistance and performing 2-4 unresisted sets of the exercise. Allow 40-60 seconds of recovery time between sets.
 
For additional cone drills, speed and agility training, or information on the benefits of using Kbands Leg Resistance Bands during sports training then head to KbandsTraining.com now and check out the Sports Training Section. Here athletes and coaches will find a wide variety of drills focusing on speed, power, agility, and sports specific skills.

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