Football exercise with resistance bands

An effective exercise using resistance bands is resistance band sprint training. Here is a sample exercise:

Resistance band sprint training:


  • A strong resistance band
  • An area for sprinting (e.g. grass, track)


  • Fasten the resistance band around your waist and secure it to a fixed object or a partner behind you.
  • Get into the starting position for a sprint with the resistance band pulled tight.
  • Sprint at maximum intensity for a certain distance (e.g. 20 meters) against the resistance of the band.
  • Maintain the sprint for the predetermined distance and try to run as fast as possible despite the resistance.
  • After completing the sprint distance, slowly return to the starting position while releasing the resistance band in a controlled manner.
  • Repeat the exercise for the desired number of repetitions (e.g. 6-8) with sufficient rest in between to allow for recovery.


  • Improves explosiveness and speed when sprinting.
  • Strengthens the muscles of the legs, especially the quadriceps, hip flexors and glutes.
  • Helps improve running technique by using the resistance of the band to encourage a higher stride frequency.

This resistance band sprint workout is a great way to increase your sprinting performance and make you faster and more explosive on the soccer field.