One of our favorite ways to use resistance bands is for plyometrics, explosive training, and speed training. If you look to professional athletic training, you will see they implement resistance bands into many of their speed and plyometric workouts. This is because resistance bands are a highly effective way to increase explosive power, jumping height and distance, and speed.
In this article, we have 4 awesome resistance band exercises that focus on increasing speed, increasing explosive power & acceleration, and jumping higher.
And while these resistance band exercises are made for athletes (especially basketball and football players as well as sprinters and people who do track & field), anyone who wants to increase explosiveness and acceleration while improving anaerobic endurance will benefit from them. Athletic type training will not only improve sports performance, but it will help you crush other workouts (like cardio or weight training) and it will make you look better (who doesn't want an athletic type body!?).
These exercises will help fill in the gaps of most people's training. This is because a lot of people don't do any kind of explosive training, speed training or jumping training, they simply lift heavy and slow. Moderate to heavy slow lifts are great for building absolute strength (your ability to lift heavy weights), but it is not effective for relative strength, which is strength in relation to your own bodyweight. For example, if someone can do a 315lb squat but they are slow and gasping for breath after a 100m sprint, they are clearly missing an important pillar of fitness (speed strength and endurance). So, if you want to be truly fit, you need to have a well rounded workout plan that focuses on absolute strength and relative strength (which includes bodyweight exercises, sprinting, jumping, and so on).
Once you have a good foundation of relative strength (all you really need is your body to get started), adding bands will enable you to continue enhancing and improving upon this important area of fitness. Resistance bands are safe and effective way to add resistance to bodyweight exercises. Bands are made to be used in an explosive manner. Just be sure to check your bands to make sure they are in good condition before exercising with them. While they are made to last a very long time, if they've been used on abrasive surfaces for too long, they can break.
Do the following resistance band exercises once a week. You can either make a day for relative strength training (and thus explosive power) or you can incorporate it into your current workout routine at the end of the workout or when/where it makes sense. Just make sure your body is fully recovered before doing explosive exercises as they are taxing!
Also, be sure to buy high quality resistance bands.
The following resistance band speed exercises mimic real-life athletic movements, engaging the power centers of your body to produce more output in short bursts. Professional athletes are seen using resistance bands more and more due to the effectiveness in improving their game.
Complete the following exercises twice a week going through three circuits with each set lasting 20-40 seconds.
HOW TO DO BANDED BEAR CRAWLS
Without a partner:
With a partner:
HOW TO DO BANDED SPRINTS
Without a partner:
There are two ways to go about banded sprints without a partner (just using an anchor). You can either sprint in position or work on your ability to explode out of the blocks.
Sprinting in Position:
This will be training to explode out of the blocks. So you won't be doing all out sprints.
You can also tie two bands together to be able to do three strides.
With a partner:
HOW TO DO BANDED BOX JUMPS
This exercises is great for improving muscular endurance. It will also burn a ton of calories so you can lose fat, which will help you become more athletic!
HOW TO DO BANDED THRUSTERS
Get yourself a set of resistance bands aka POWER BANDS and start training explosively. Explosive exercises using resistance bands are also a great way to build muscle and burn off pesky fat, and of course, when it comes game time you will be faster, jumping higher, more explosive, and ready for anything.
#ALWAYSREADY - Full Body Band Workout You Can Do Anywhere.
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