How to do a Partner Band Sprint
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Partner Band Sprint
Target muscles worked
Instructions for Proper Form
Partner Band Sprint is a dynamic, compound exercise that involves sprinting against the resistance provided by a partner holding a resistance band. This exercise primarily targets the muscles of the lower body, including the quads, hamstrings, and glutes. The added resistance increases the demand on explosive power and speed, making it a great option for developing overall sprint performance and lower body strength. The partner adds an element of variability and real-time resistance adjustment.
- Partner 1: Put a loop band around your waist: Pick one that’s long enough for someone else to grip.
- Partner 2: Stand behind your partner and grasp the loop band with both hands.
- Partner 1: Stand with your feet staggered and drop into a shallow lunge with your knees bent slightly. Position one arm in front of you and the other behind with your elbows bent at about 90 degrees.
- Partner 2: Position yourself behind your partner and step back far enough so that there is tension on the band. Engage your core and bend your knees slightly to resist being pulled forward.
- Partner 1: Engage your quads, glutes, hamstrings and calves to explosively extend your forward leg, driving it into the ground. Simultaneously swing your arms, and drive your opposite knee forward.
- Partner 2: Shift your weight onto your heels and hold the loop band tight to add resistance through the band as your partner explodes forward.
- Partner 2: Allow your partner to pull you forward but maintain tension on the band. Take small steps behind your partner and follow them as they move forward.
- Partner 1: Sprint forward for the allotted distance, then switch places with your partner and repeat.
Alternatives & Variations to Partner Band Sprint
1. Loop Band Squat to Shoulder Press
73.2 mSCORESWAPPED 3 TIMESCombining a squat with a shoulder press, this compound exercise targets the lower body, core, and shoulders in one efficient movement. The loop band increases resistance during the press, intensifying the workout and maximizing muscle engagement. This variation not only builds strength and power but also improves coordination and balance, making it a versatile exercise for full-body conditioning.
2. Dumbbell Squat
94.1 mSCORESWAPPED 2 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
3. Mountain Climber
74.9 mSCORESWAPPED 2 TIMESMountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.
4. Banded Leg Drive
27.6 mSCORESWAPPED 2 TIMESBanded Leg Drive is a compound exercise that primarily targets the glutes and hamstrings. By using a band for resistance, you add extra tension throughout the movement, especially at the top. This exercise helps improve muscle activation and functional strength. It's an excellent way to train for explosive leg drive important for sports and other athletic activities.
- Beginner
- Quads
- Loop Bands
- Squat Rack
5. Shin Box Quad
11.1 mSCORESWAPPED 2 TIMESShin Box Quad is a dynamic stretch that primarily targets the hips and quads. By seamlessly transitioning between different positions, this exercise enhances hip mobility and flexibility. It also engages the core for stability throughout the movement, making it a beneficial addition for improving overall lower body mobility and coordination.
6. Mini Loop Band Jump Squat
68.9 mSCORESWAPPED 2 TIMESCombining plyometrics with strength training, this compound exercise targets the lower body, enhancing power, strength, and endurance. The mini loop band adds resistance to the squat phase, making the jump more challenging and increasing the intensity of the workout. This variation significantly improves lower body muscle activation and metabolic rate compared to traditional jump squats, making it an excellent choice for those looking to enhance explosive strength and burn more calories.
7. Handle Band Squat
54.4 mSCORESWAPPED 2 TIMESIncorporating a handle band into squats adds resistance to the standard squat movement, targeting the quads, glutes, and hamstrings. This variation increases lower body strength and stability, offering a versatile and effective workout accessible anywhere.
8. Partner Band Jump
18.3 mSCORESWAPPED 2 TIMESPartner Band Jump is a compound exercise involving a resistance band and a partner to create resistance. This explosive exercise primarily targets the quadriceps, calves, and glutes. By having a partner add resistance with the band, it challenges your jumping ability and helps improve power, stability, and coordination. This can be a great addition to any plyometric routine.
9. Lateral Bound
61.9 mSCORESWAPPED 1 TIMESThis explosive plyometric exercise is a lateral variation of the bound. This exercise can help improve lateral explosiveness, lower body strength, and balance. This exercise primarily targets the lower body muscles.
10. TRX Sprinter Start
80 mSCORESWAPPED 1 TIMESTRX Sprinter Start is a bodyweight exercise that attempts to mimic the demands of a sprinter’s first step. It’s a compound movement that forces you to drive one leg into the ground, and your opposite knee out and up which is critical for getting a good start when sprinting. This is a great exercise for anyone looking to improve their ability to run or sprint from a standing position.