Partner band-resisted sprints
In pairs, one student sprints with a long resistance band around the waist while the partner provides controlled resistance from behind. Then they sprint without the band to feel the release effect. Students build strength for acceleration and first-step technique.
How to play
- Cone off 20-meter lanes and form pairs of similar ability with one long band each (2 min).
- Teach acceleration posture: body leaning forward, arms driving and feet landing under the hips, with 3 technique runs without the band (3 min).
- Resisted sprint: the runner accelerates 15 m while the partner walks behind keeping the band taut without stopping them; 4 reps each (6 min).
- Contrast: after every two resisted runs, one free 20-meter sprint; the partner times it (5 min).
- Compare the first and last free sprint times and discuss technique (2 min).
- Wrap-up: pairs explain what they felt when the band came off and which sports this helps (2 min).
Rules
- The holder never yanks back or lets go of the band.
- The band goes around the waist, never the neck or chest.
- Keep at least 6 feet between lanes.
- Walk back to the start as your rest.
Variations
Easier
Light resistance and 10-meter sprints.
Standard
Four 15-meter resisted sprints with free contrast sprints.
Harder
Mix in starts from different positions, such as kneeling or lying down, with the band.
Adaptations
- Limited mobility: wheelchair starts with the partner holding the band behind the chair.
- Visual impairment: run in a lane marked with sound cues or beside a guide.
- Low fitness level: hold the band first and run against lighter resistance.
Learning goals
- Improve acceleration by applying force in the first steps.
- Control the resistance given to a partner responsibly.
- Compare performance with and without resistance.
Equipment for a class of 25
- resistance bands: 13
- cones: 26
- stopwatch: 13
Teacher tip
Resistance should be moderate: if the runner's form breaks down, the holder is pulling too hard. Inspect the bands before starting.
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