Curated Action
General Training

Supine Band-Resisted Hip Flexor Knee Drive

Lying supine with a mini-band looped around the forefeet, the athlete pulls one knee forcefully upward above hip-crease level against band resistance while keeping toes dorsiflexed and heels elevated.

55 sec
0:00 / 0:55
Video byKP Sports Performance
Original video
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Included in this routine

EP. 01 | Train Like a D1 Athlete | Speed and Plyometric Training

Coaching notes

Lie supine with a mini-band looped around the forefeet. Keep heels elevated and pull one knee forcefully upward above hip-crease level against band resistance while keeping toes dorsiflexed.

Key points

  • Drive knee aggressively above hip-crease level against band tension
  • Keep the working heel and toes pulled up in dorsiflexion
  • Maintain lower-back contact with the ground throughout

Common mistakes

Letting the non-working leg pull forward or relaxing foot dorsiflexion.

Practice settings

Sets
1
Reps
12 reps
Rest
30 sec
Est. duration
55 sec
SpeedHip FlexorsSprint Mechanics

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