Resistance bands are recommended in countless speed training articles, videos, and workout programs—but using them effectively requires more than simply adding resistance. Learn five important things every athlete should know before using resistance bands for speed, and discover how AthleticQuickness approaches resistance band training differently to improve running speed.
🚀 Most athletes trying to get faster focus on the same muscle groups: glutes, hamstrings, quadriceps, and calves. Those muscles matter, but they are not the entire story. 🧠 Discover four overlooked muscle groups that may help improve running speed and change how you think about sprint performance.
🚀 Most athletes try to improve running speed by adding more workouts, more exercises, or more training. But sometimes the biggest breakthrough comes from stopping the habits and ways of thinking that quietly limit progress. 🧠 Discover five mindset shifts that can help you make better speed training decisions and build a faster sprint system.
Most athletes focus on force, power, and pushing harder into the ground. AQ explains why sprinting also depends on counterbalance, how the swing side supports the pushing side, and why this relationship may help determine how fast you can run.
Many athletes train hard, stay consistent, and still find themselves stuck at the same speed. AQ begins this journey by exploring the frustration, doubt, and unanswered questions athletes face when speed stops improving.
You’re training the right muscles and doing everything you’ve been told—but your speed isn’t improving. Here’s what most athletes are missing.
Athletes are constantly told to train their glutes, hamstrings, quads, and calves for speed. AQ explores why those muscles are important, why they dominate most speed training programs, and why many athletes still find themselves searching for answers.
You’re getting stronger but still feel stuck at the same speed. Here’s why your body controls your “gear” and what’s actually limiting your running speed.
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Many athletes think sprint speed mainly depends on pushing harder into the ground. AQ explains why faster sprinting depends heavily on how quickly the sprint movement can reorganize itself between steps.
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Many athletes feel smooth at lower speeds but rushed and restricted at top speed. AQ explains why faster sprinting creates greater timing and balance demands across the entire sprint movement.
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Many athletes think running form breaks down at higher speeds because of poor technique or lack of relaxation. AQ explains why sprint mechanics often tighten as force and balance demands rise throughout the body during sprinting.
Most athletes assume their arms are mainly there for balance, stability, and coordination. AQ explores why the role of arms in running may be more important than commonly believed and challenges several assumptions that cause athletes to underestimate their contribution to sprint speed.
Most athletes rarely think about the torso when trying to run faster. AQ explains why the torso matters for running speed, how it supports repeated rotation, and why a weak torso may leak energy that prevents speed from fully showing up.
Speed is not built by isolated muscles taking turns. AQ explains why the running speed system depends on the pushing leg, swing leg, arms, torso, and hip flexors participating together during the same stride.
AQ explains how resistance-band isometric training improves sprint speed by forcing the body to repeatedly reorganize movement under elastic tension. Discover why muscles shake, how strength balance improves, and why athletes often feel quicker, lighter, and more explosive afterward.
Most athletes think sprint speed is limited by force production alone. AQ explains why sprint speed is actually governed by strength balance between the pushing leg, arms, torso, and swing-side system — and why the weakest relationship limits how fast the entire body can move.
Most athletes assume different speed exercises develop completely different qualities. AQ explores why weight training, sprint training, and plyometrics often return to the same muscles—and why many athletes never realize it.
Many speed-training methods repeatedly emphasize the same muscles. AQ explores the sprinting muscles that often receive less attention and why athletes may be overlooking an important part of speed development.
The glutes, hamstrings, quads, and calves often drive early speed improvements. But what happens when those muscles continue getting stronger while running speed doesn’t improve the same way? AQ explores the question many athletes eventually face.
Many athletes spend years focusing on the pushing leg while giving far less attention to the opposite leg. AQ explores why sprinting uses both legs at the same time and how overlooking one side of the movement may limit speed improvement.
Most athletes have been taught that the legs create speed while the arms simply react. AQ explores why the arms participate during every stride and why underestimating their contribution may be one more reason you’re not faster.
Some athletes look explosive and aggressive while sprinting but still struggle to create real separation. This article explains why sprint speed depends on how much force the body can produce while staying balanced during aggressive movement — not just visible effort or explosiveness.
What if speed depends less on isolated body parts and more on how the entire sprint system continues supporting movement, timing, and balance from step to step?
The torso is often treated as a connector or stabilizer, but it participates during every stride, push, and arm action. AQ explains why underestimating the torso may be one more reason speed stops improving.
Chris J. – New Jersey
Event 1: 40
Before Time 1: 5.27
After Time 1: 4.90
Story: I’ve have been wanting to become a running back for my football team and had trouble increasing my speed. I did many strength exercises like leg presses, leg extensions, and leg curls. I did get results in muscle size, but not that increase of speed.
So, I went to youtube and watched the Speed Challenge video and did the thigh flexor exercise and I found quick results in my 40 yard dash! This increase in speed in so little time amazed me!”
User name: John
City, State: Odenville, AL
Event 1: 40
Before Time 1: 4.88
After Time 1: 4.79
Story: i ran a 4.6 forty yard dash as a junior in highschool. now after two years in college..i’m running a high 4.8 so i am looking to get back to my former speed so that i can possibly walk on a football team. after two weeks i am seeing my time drop and now i think i can get it all the way back down to maybe a 4.5. thanks for offering the Run Faster Program..i think it is really going to work for me.
“My name is Adam Thomas and I go to Eagle’s View Academy in Jacksonville, FL. I am a senior that has graduated and I am on my way to playing college football this upcoming season for Methodist University.
I have started to use your Speed Training,from June 1 to June 15, which has drastically dropped my 40 yard dash time from a 4.56 to a “MOVING” 4.41. I thank you, and you have blessed me and prepared me better for the next level.”
Event 1: 40
Before Time 1: 4.56
After Time 1: 4.41
User name: David
City, State: Elk Grove Village, IL
Event 1: 100
Before Time 1: 11.9
After Time 1: 11.5
Story: I was really doubtful that this program would work, but when I finally tried it, it felt great. I feel so much faster. I’ve gone from an 11.9 to an 11.5 and can’t wait to get the whole package and see how much faster I get.
User name: Dylan
City, State: Auckland, NEW ZEALAND
Event 1: 40
Before Time 1: 5.8
After Time 1: 5.4
Event 2: 200
Before Time 2: 24.8
After Time 2: 24.1
Story: The Run Faster program is incredible! After just 14 days i have seen huge results as i feel more athletic, explosive and quick as i play soccer.
This increase in speed allows me to make goal scoring situations a lot more frequently.
It has helped my game hugely and i strongly recommend the program to any soccer player!
User name: Christian Sam
City, State: Allen, Tx
Event 1: 40
Before Time 1: 5.43
After Time 1: 5.16
Story: I wasn’t that fast, i mean i was fast but not that fast. so we ran 40’s at school and i got a 5.43, so i wasn’t satisfied, i saw yalls program, i ordered the RUN FASTER program and i did it.
I felt light right after the first workout, i did it the full 2 weeks, and my 40 dropped!! i was so happy. I’m still using it and i know hopefully I’ll be in the 4.8’s soon.
Thanks Dr. Van Such, this was amazing!!