Begin by selecting the desired level of resistance. It is recommended that to improve power that relatively low level of resistance be selected so as not to interfere with sprinting technique. Attach the resistance to the drive leg according the manufacturers specifications with the support leg on the bench (see video). When performing high velocity exercises, the emphasis should be on �light feet� attempting to minimize ground contact time in the drive leg. Assume a static sprinting posture with the arms at the sides and elbows at right angles. Next, perform a series of powerful hip flexion movements with the drive leg for approximately 10 seconds each set with 1 minute rest between sets. The emphasis should be on maximal effort with each set. The user may perform a total of 10 sets for 10 seconds each with each leg.