Band First Step Acceleration Workout

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Band First Step Acceleration Workout

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)


Circuit 1 Exercises

  1. Shuffle Right
  2. Shuffle Left

Circuit 2 Exercises

  1. Forward Burst
  2. Backpedal

Circuit 3 Exercises

  1. Turn and Go Right
  2. 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

View Bands

View Link Strap and The BAR