This short video provides the best basic exercises for speed increase using the mini resistance loop bands. The exercises are mostly focused on balance strengthening and activating fast twitch muscle fibres. By completing these exercises you will increase strength and mobility for abductors, glutes and quads.
The exercises in the video can be used in explosive circuit workouts for HITT training. The video just shows a slow motion rep so you can see the exercise in more detail and correct yourself for form.
In order to increase speed you need to mix a number of different training systems. One of these systems is overload and resistance, that's where the mini bands come into play.
The resistance bands can help correct form. For example, they can do this in the squat exercise. When wearing the mini loop bands for the squat exercise they will automatically add resistance and try and bring your knees together on the downward motion of the squat.
This is were your legs will automatically adjust and correct the form, by pushing your knee's out against the resistance on the downwards motion of the squat.