To perform the Kbands Pass And Go, athletes will need a set of Kbands Leg Resistance Bands, 5 Speed and Agility Cones, 2 soccer balls, and a coach or assisting partner. Athletes will place the Speed and Agility Cones in a straight line 2-3 feet apart, running parallel and 5-7 yards from a wall to block the soccer ball from rolling away. Athletes will attach the Kbands Leg Resistance Bands just above their knees, set one soccer ball at each end of the cone set up, as the coach or partner line up 3-4 yards behind the cones on the opposite side from the athlete. Athletes will begin by kicking the soccer ball to their coach, performing lateral high knees down the line of cones, kicking the opposite soccer ball of the coach or partner, and then performing the same lateral high knee movement back to the start of the drill. Coaches will quickly replace the soccer ball each time it is kicked.
Athletes will perform 3-5 resisted rounds of 30-40 seconds before removing the resistance and performing 1-2 unresisted sets of the speed drill. Athletes should take 60-90 seconds of rest between each set of the exercise.
For more soccer training tips, drills, and workouts go to KbandsTraining.com. Head to the Soccer Training Section to learn about soccer specific workouts that athletes and teams can perform to increase their speed and overall athleticism. .