Band Sprints – Video Demo

By Ross Enamait – Published in 2005

Video Overview

In past articles, I have discussed several alternatives to outdoor roadwork. Many athletes had expressed concern regarding their inability to run in the winter due to snow and ice covered roads.

In addition to the previously discussed options, you can use resistance bands to perform an indoor sprint alternative. In the sample video above, I have demonstrated a brief sprint workout performed with a strong flex band.

By attaching the band to a pole, you will quickly have yourself a convenient indoor sprint station. Simply stand inside the band, with the band at waist level. Sprint forward, as far as you can (or until the wall stops you). The tension from the band will then draw you back towards the starting point. Immediately repeat the sprint effort. Maintain a brisk pace, sprinting in and out as fast as possible.

Band sprints are ideal for interval training. A sample workout could include 30 second intervals, followed by 30 seconds of rest. You will sprint forward as many times as possible in 30 seconds. Rest for 30 seconds and continue. Perform 5 to 10 intervals.

This brief session is ideal for indoor interval training.


To purchase bands suitable for band sprints, check the selection available at Iron Woody Fitness. Their bands are well made and reasonably priced.