Pro Tip: Resistance Series, Pt. 1: Here’s a free tip to unlock you’re explosion

By Jay Ramos

Being the best athlete you can be will always be about picking a credible, comprehensive program and complementing it with the proper nutrition and body maintenance.

With that said, there are ways to gain an advantage on the competition RIGHT NOW and I’m going to show you how.

Let’s talk about doing a very simple exercise to make you more explosive as soon as a few weeks from now. I incorporate this particular motion into several Speed, Agility and Quickness (SAQ) drills with and without resistance.

It’s the stationary high knee’s run.

basketball training in Hollywood, FL

Next Level’s Jay Ramos works with a college basketball player Isiah Thomas on knee drive


– Have a partner wrap a resistance band or a rope around your waist, OR simply prepare to run without it.
– Begin to run full speed in place, while pushing your knees as high as you can.
– Stay on the balls of your feet. Do not lean forward or back. If it is against resistance, it adds a balance element and you should not let the band/rope pull you back or lean too forward against it.
– Do repetitions of 10, 15, or 20 seconds depending on level of condition.

The Science Behind It:

Knee drive is a crucial element to being an explosive athlete in any sport, and this exercise also promotes balance, rhythm and coordination while promoting ankle flexion strength.It does this by addressing one of your hip flexors, specifically the one in the front called the rectus fimoris. It is key in running with explosive speed in a linear fashion, and generating explosion.

Ready to blow by a defender? Ready to leak out in transition and smoking a defense?Get started now.Don’t forget to check out our free speed, agility, and quickness workout at now. Next Level Speed, Agility and Quickness is on the way!

Jay Ramos is a professional basketball trainer and performance enhancement specialist with Next Level Basketball. He is currently constructing a basketball athleticism program called ‘Speed, Agility, and Quickness’ that will be out in early 2015. Check out the preview at

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