1st Variation: 1 Step & Isometric Hold. 20 Reps X 1 Set

The Wall Drive

The Wall Drive is an excellent exercise for increasing your speed off the mark. The first 2 wall drive drills include an isometric hold. Hold this for 1-2 seconds.
The Isometric hold with resistance bands is an excellent speed training technique. When you hold your knee up against the resistance you are recruiting fast twitch muscle fibres.
Wall drives are essentially sprinting in the acceleration phase.
Place your hands against a wall or on a fence like in the video. Step back until your body is at a 45 degree angle.
Plant your feet shoulder-width apart. Your heels do not have to be flat on the floor.

2nd Variation

3rd Variation

Drive your knees up for 10 seconds at maximum intensity for 2 sets. (For demonstration purposes Kemar performed 5 seconds)
Rest for 45 seconds between sets.
Once you are finished with the resisted sets take of the Speed Bands and repeat 2 sets of 10 seconds un-resisted.

The Un-resisted sets is when you benefit from the contrast effect.
You have activated the fast-twitch muscle fibres in your glutes, hamstrings, quads and hip flexors by working at maximum intensity through the resistance.
Now your legs will feel feather light neurologically, so work at maximum intensity and increase your speed off the mark.