11 Resistance Band Drills For SPEED AND AGILITY! (At Home Workout!)

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In this video, we give you 11 Speed And Agility drills to do at home with resistance bands! We know that a lot of people following have bands and are stuck at home. That is why we want to give you the exact sets, reps, and exercises to increase your speed and agility!
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Full Breakdown Of Speed And Agility Exercise (Sets & Reps Included):
Band Chops - 2 Set | 10 Seconds
How To Perform: You will be doing knee drives to work your hip flexors. You will do 10 reps on one leg and then switch legs. Pump your arms and drive the knee up to get into a rhythm.
Band Holds - 2 Set | 10 Seconds
How To Perform: Bring your knee up with the band around your ankles. You want to have your foot slightly extended forward so you feel a tug in your hip flexor. Hold for 10 seconds on one leg and then switch legs.
Band Kicks - 2 Set | 10 Seconds
How To Perform: Drive your knee up and then hold at the top. Once here kick your leg out slightly and then back in as in the second image. Do 10 reps on one leg and then 10 reps on the other.
Fire Hydrants - 2 Set | 8 Reps
How To Perform: Start with the band around both ankles and in the kneeling position below. From here you will be raising one leg up to the side as high as you can. Like a dog going pee. Do 10 reps on each side.
Glute Ham Bridge Fly - 2 Set | 8 Reps
How To Perform: You will start off on your back with your knees up in the air and your feet flat on the ground. You will then lift your butt off the ground having the band around your thighs. Next, you will extend your knees outwards then back. You won’t go back down till you do 8 reps. This would be one set.
Monster Walks - 10 Yards
How To Perform: While in a squat position you will walk forward for 10 yards while having the resistance bands around your thighs.. Go about 10 yards down.
Reverse Monster Walk - 10 Yards
How To Perform: In a squatted position you will walk back 10 yards while having the bands around your thighs.
Wideouts - 2 Sets | 10 Seconds
How To Perform: Start with your feet shoulder-width apart and then jump and bring them in slightly. You aren’t going all the way in, keep the stance wide the whole exercise. Do this as quickly as you can in and out for 10 seconds.
Wideout Alternates - 2 Sets | 10 Seconds
How To Perform: You will have the bands around your ankles, then should width apart. Then you will hop and bring your feet out having about 2 feet of distance between each foot. Then You will hop and bring them back to shoulder width. Then you will hop again and drive one foot forward and other backward (similar to a running position). Then you will bring it back to the middle. Repeat this for 10 seconds as fast as you can and that is one rep.
X Hops - 2 Sets | 6 Seconds
How To Perform: You will start in an athletic stance with the band around your ankles. Then you will hop and cross your feet so your legs make an “x” then hop back to your original position. Doing this as fast as you can for 10 seconds.
Resistance Taps - 2 Sets | 8 Reps
How To Perform: You will have the band around your ankles and have 3 markers around you. One in front, one on the side, and one behind you. Standing on one leg you will touch each marker with the leg that is lifted in the air. Once you touch each marker that is one rep.
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[@TwiceTheSpeedTV]

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[@umeshgariya847]

How many days we have to do... Plz tell...

[@michaiahgalesoccer]

@@umeshgariya847 Every day....

[@User-uw1ue]

Dear, Heavenly Father today I come to you in Jesus Name I pray that the person on the other side of this screen receives blessings and awnsered prayers and receive miracles Heavenly Father we Love you Praise you and Thank you Heavenly Father for even putting us on this Earth that you made and we are thankful that we still are on This Earth during all this stuff going on Heavenly Father. We accept Jesus Christ as our Lord and Savior and King and Believe with all our Hearts and Minds that Jesus Christ your Son Died For Our Sins and Was Risen By Yourself Heavenly Father In Jesus Name We Pray, Amen💛✝️❤️

[@b.leegal751]

Great workout, Dad of 2 boys: 1 plays basketball and 1 runs track. I came here to get a good leg workout with the bands and now I got a workout that will definitely help them too👍🏿👍🏿

[@CORNBALLS]

What a great dad

[@structuredanimations8658]

You gonna have 2 great athletes one day

[@ericrobles3004]

Band holds 0:23
Band kick out 0:43
Fire Hydrant 0:53
Glute ham 1:08
Monster walk 1:31
Wide outs 1:45
Wideout alts 1:58
X hops 2:26
Resistance taps 2:31

[@coopadahoopa9185]

U hero

[@daddyjorgev2803]

thanks bruv

[@jakobsantiago3242]

U missed 2

[@gollw5773]

0:10 and 1:31 you missed

[@qadzx2k918]

@@jakobsantiago3242 he tried.

[@lopezholder]

Thanks for this video.
Could you made one for the arms?
All the best to you🙂

[@ameliacarter7656]

Thanks!! I love it!

[@abdukadir1350]

Great video, man. Thanks!

[@bongothom]

This was great. A large variety of exercises with one simple band, thanks for posting!

[@TwiceTheSpeedTV]

Thanks man! We just started posting some Business/Motivational Content as well if you're interested in checking it out...here is one of the first vids...(Subscribe if you like it!)
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[@user-gx7zj3ym1j]

Thank you very much

[@sonjathompson907]

Great start to a great workout 8:30 am

[@JNfty]

Lets get it!

[@isaiahcousins6325]

I play basketball ball I use these to get explosive and they’re great to do at home

[@Vlone270]

Bro thanks ima start doing this Monday, Wednesday, and Friday. This is gonna help me get faster for summer practices..

[@Vlone270]

I play football for anyone wondering

[@TwiceTheSpeedTV]

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[@michaiahgalesoccer]

For the monster walk it tells us too different things, do we go into squat or not?

[@teethompson6888]

Thank you 🙏

[@TwiceTheSpeedTV]

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[@usjsud8rnrkebhisjdh3uwie64]

Thanks more videos need

[@TwiceTheSpeedTV]

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[@AmanYmousYT]

Let’s get it

[@jennifergregory4935]

Let's get it!

[@TwiceTheSpeedTV]

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[@patch6of6evil61]

Good video but it’d be nice to know also how each exercise benefits specifically to sprinting or agility

[@voidsoul5359]

Time to get them gains for track season 💪

[@hxpo6812]

Football for me, but good luck to you!

[@KGames053]

I start next week 🔥

[@hxpo6812]

@@KGames053 I don’t start my football season until the end of spring bc of COVID

[@proud7825]

@@hxpo6812 Yeah me too bro ⚽️

[@soccerskymonkey9350]

@@proud7825 he meant egg ball bro

[@notzinzic2947]

King

[@seftiway3149]

Let's get it 💕✌🏽

[@TwiceTheSpeedTV]

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[@jcam783]

What is the resistance/weight of the band ? And best place to purchase ?

[@akeemschubert1715]

Danke!!

[@simplymetanoia1991]

I do hurdles 💗

[@EnclaveDesigns]

any band recommendations?

[@footballpro9488]

This is what speed runners call the warm-up

[@abeaoctavio390]

is good

[@jasaviourrs]

Thanks i’m recovering from an injury

[@agoubielayei2709]

It's helping me alot as a footballer thanks plz make more videos of it

[@fjfaze]

I’m gonna start this and play fb as well let me know how it helps you !

[@blizzardhockey6953]

@@fjfaze did it work I want to do this for ice hockey so I need some speed

[@User-uw1ue]

Dear, Heavenly Father today I come to you in Jesus Name I pray that the person on the other side of this screen receives blessings and awnsered prayers and receive miracles Heavenly Father we Love you Praise you and Thank you Heavenly Father for even putting us on this Earth that you made and we are thankful that we still are on This Earth during all this stuff going on Heavenly Father. We accept Jesus Christ as our Lord and Savior and King and Believe with all our Hearts and Minds that Jesus Christ your Son Died For Our Sins and Was Risen By Yourself Heavenly Father In Jesus Name We Pray, Amen💛✝️❤️

[@blizzardhockey6953]

@@User-uw1ue amen 🙏

[@fjfaze]

@@blizzardhockey6953 it’s helping with acceleration for sure! I’d give it a go mate

[@connorvermeulen4200]

Any specific things for football linebackers and running backs

[@megaanderson97]

This is gonna launch me to the rim this summer I bet

[@christophertran1168]

Can I do these resistance band workouts before a weight session or after?
and also can I do these workouts before my football session or as cool off?

[@phreakclan9902]

what i do is if i do them before i do them in sets of i do them after i’ll do them as a burn out (go until i’m too tired to even move)

[@mohammadezazulhaque5744]

Bro please tell me all day we have to do?

[@navdeepsingh5803]

Lets get it

[@TwiceTheSpeedTV]

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[@OSOZNANIE_ID]

Мне нравится 👍🏻, тренирую 🦵

[@orangemilkshake_yt2195]

I have a question, how many times should I do this every week? I play football

[@danguerriero3094]

Where can you buy the resistance bands and what is the name of the product you used in this video?

[@landonbeaudoin6673]

Twice the speed resistance bands

[@Yagiithegoat]

Holy shit these hurt

[@justinfams4214]

Lest get it

[@TwiceTheSpeedTV]

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[@teamfishytackywacky6308]

About to start doing this every day for football

[@cLOPEZ107]

As a great-grandfather of a 3.5 seconds old basketball player I considered this a win

[@Ember_Janer]

What ever happened to the rb you use to train in the early years? What school did he choose?

[@raushanchaudhary5853]

Sir what age we have to do this exercise @twice the speed tv

[@costonparcher5609]

Any age!

[@fernandomontano5603]

How long till results

[@taffyburton9959]

can you tell me which one can use to strentghen Hamstring

[@evansteele2797]

Banded hamstring curl

[@cenzoditullio4859]

Does this increase vertical as well

[@wavythekid2892]

Yes

[@davidb.k.9692]

Definitely

[@davidb.k.9692]

let's say you're a right foot jumper. When you take off your right foot, you're also driving your left leg up.

[@AndrewKernohanDLC]

My boys play competitive soccer.

[@thechurchonstoneministry9148]

Thank you Very much
Jesus bless u

[@savandtay6818]

God bless you too

[@TwiceTheSpeedTV]

Haha -Thanks man! We just posted a new video on a new channel about "The 7 Signed You Will Be Successful" ...(Subscribe if you like it!)
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[@acevent1281]

Do you have any band kit that comes with videos on how to’s

[@jimmybuttsauce3271]

Simply

[@primomunezjr.8956]

Let's get it. I played basketball

[@Mariolio7]

How fast can I see results?

[@findthetruth3021]

Can I do it everyday?

[@tinomilatzo4401]

How long rest between each exercise?

[@maxx5937]

1 min

[@hrusa2004]

2 years later, but we are still here. 👌

[@TwiceTheSpeedTV]

Thanks man! We just started posting some Business/Motivational Content as well if you're interested in checking it out...here is one of the first vids...(Subscribe if you like it!)
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[@tauheedsiddiqui9298]

👍

[@AmanYmousYT]

Soccer-let’s get it

[@cLOPEZ107]

Lets get it

[@leegonzales1235]

Should i feel these un the hip flexors?

[@fbg_dudas3008]

Yes

[@leegonzales1235]

@@fbg_dudas3008 thank u

[@kennysong4161]

How much weight is the band?? There’s five types!

[@vivac995]

8/5/21

[@maryampardesi6238]

V 👌

[@send7873]

Does doing these exercises affect your knees?

[@daddyjorgev2803]

if anything, itll help your knees get stronger

[@send7873]

@@daddyjorgev2803 really? Maybe the resistance band I’m using is too thick because my knees seem abit weaker

[@iamzay4938]

@@send7873 mini bands are probably the best exercises you can do for hips knees ankles without straining your joints and tendons. They’ll literally strengthen and stabilize the knee to prevent injury. Most often wait until injury to start doing these tho

[@qblife1254]

How many drill Reps per session and time per holds ? Let’s Get it.

[@jamesbouk]

i also want to know this

[@GregVining]

It literally says at the end of the video

[@nsengiyukuribonesphore1648]

Send me more video

[@xjvanrex517]

0:23

[@oVisionaire]

Simply count: 502

[@noelwalker6246]

My boy plays Rugby league and basketball

[@zachwagenmann3201]

This did not burn my legs like squats or wall sits

[@RpgCrow]

So The fire hydrant just straight up has us looking like a dog taking a piss huh?

[@adriansylvans3201]

How often should you do these workouts?

[@jorgesaenzzz]

every day

[@blaccjay9779]

every other day

[@teddavies7299]

Does this actually make u faster?

[@awesomenoice5271]

Yes

[@blaccjay9779]

yup and increase vertical and acceleration

[@Hello-yx2ux]

This good for football?

[@TheMisterawesome]

I play Football ⚽️

[@dionysus1983]

Simply…

[@tbaggedtonio]

Football

[@young3250]

How many days should we do this for

[@joseph2_palacios762]

Until you stop playing sports

[@naodofficial.0126]

Depends how much u want to get faster, but effectively do these 5 days a week and get like 2 days of rest

[@DinDBlok-dy7lg]

Item name

[@krisbilly9205]

Hockey

[@skincaid421]

Softball

[@jesusmontellano7726]

Soccer I need to get faster

[@patrickmulkeen8886]

Grandpa of a 4year old basketball player.

[@Bigbull1234]

Soccer

[@ZavxEU]

The fire hydrant really hurts my ass

[@TwiceTheSpeedTV]

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[@joshuaosarenkhoe5956]

Can I still get the free workouts worth $200 🙏🏾😧

[@skyflossy956]

L this just increase leg muscle doesn’t make you faster

[@cockielf]

Let's get it

[@fayemarimbondo]

Lets get it

[@TwiceTheSpeedTV]

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[@kamicj3522]

Football

[@jesusmontellano7726]

Let's get it

[@TwiceTheSpeedTV]

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[@sulimanhassan1427]

Let's get it

[@sulimanhassan1427]

Soccer

[@travisevernham3424]

Let's get it

[@TwiceTheSpeedTV]

Thank you! We just posted a new video on a new channel about "The 7 Signed You Will Be Successful" ...(Subscribe if you like it - and comment so I know you came from this reply!)
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[@vinsonrecafrente6716]

Let's get it

[@TwiceTheSpeedTV]

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