About the Band First Step Acceleration Workout
First step acceleration is a safe and effective way to work on lower body power and fast twitch muscle reaction. By slowing down the eccentric return, which requires a high level of deceleration control, it significantly decreases the tension and stress on soft tissue while also decreasing the need for high levels of balance and coordination.
Training Recommendations
Program Design
Work Set Time: 30 sec
Rest Between Sets: 30 sec
# of Total Sets Per Round: 12
# of Exercises Alternated Through Per Round: 2
# of Recommended Rounds: 3
(Rounds can always be modified based on time available)
Exercises
Circuit 1 Exercises
- Shuffle Right
- Shuffle Left
Circuit 2 Exercises
- Forward Burst
- Backpedal
Circuit 3 Exercises
- Turn and Go Right
- Turn and Go Left
Products Used in this Workout
Band Training Package
1 Pair of Similar Sized Bands Linked Together with a Link Strap and Attached to The BAR
Recommended Bands
Black Med – For Beginners and Average Strength
Purple Lg – Above Average Strength and Athletic
Green XL – Very Strong and Athletic