This band set up is used if you have a 45 lb plate on the bar. If you have athletes that won’t be using a 45 lb plate double a mini band and hook it up in the same fashion but the band will be over the weight pegs NOT the top of the plate.
Have the athlete sit to the box as fast as the can but still be under control, then stand up as hard and fast as possible by driving out on their feet. Similar to kettlebell swings; open, push out, open, push out...
The sets will be time specific to the athletes event. For example a 800m female will squat for 2 minutes straight. Have them work I’m to this over the course of a couple weeks. While a male 100m will squat for 12 seconds.
These should be put in 12 weeks out from the athletes big competition. We found they work best as a second barbell movement on max effort lower day. Always use a band as this will help with the athletes ability to maintain speed later in their event.