• Assume athletic stance with partner providing band resistance from behind
• Explode into sprint and drive arms and legs with proper start technique for specified distance
• Immediately free self from band, turn around and sprint back to start line

Reps/Distances: 4x20 yards

Sistrunk: This is all contrast. It’s giving resistance, and then taking it away so the athlete builds his hamstrings and glutes and learns to accelerate. Keep your nose over your toes, head above shoulders and back straight. We want a fluid movement with elbows at 90 degrees and hands going from hip pocket to eye socket.

Rollins: Getting pulled is the fun part; it gets your adrenaline going because you want to beat whatever is pulling you back. Running back is the hard part. I fell probably three times when I first started doing these.