Written by Sam Coleman | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
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!?).
To get an even better idea of what resistance bands can do for your fitness level, check out our comprehensive SFS Resistance Band Guide.
Our guide has over 250 exercises categorized by mobility, mobilization, resistance training, barbell training, explosive training, static stretching, and (p)rehabilitation...
4 RESISTANCE BAND EXERCISES FOR ATHLETES (PLYOMETRIC, SPEED & EXPLOSIVE EXERCISES)
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.
1. Bear crawl with resistance bands
HOW TO DO BANDED BEAR CRAWLS
Without a partner:
- Secure the band to an anchor at waist height then wrap the resistance band around your waist.
- Get into position with your hands on the ground in front of you and your back straight.
- Walk your hands in front of you while mimicking the movement with your legs (left hand and right leg move together, right hand and left leg move together).
- Keep low to the ground and your butt higher than your shoulders.
- Change directions if you want (go to the left, then the right, then the center, etc.)
With a partner:
- Wrap the resistance band around your waist and have your partner hold the other end.
- Get into position with your hands on the ground in front of you and your back straight.
- Walk your hands in front of you while mimicking the movement with your legs as your partner holds the band far enough away to create tension while following behind you. Keep low to the ground.
2. Sprint with Resistance Bands
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:
- Secure the resistance band to an anchor at waist height then wrap the band around your waist.
- Walk away from the anchor until you feel tension on your waist.
- Sprint in position.
Explosive Start:
This will be training to explode out of the blocks. So you won't be doing all out sprints.
- Secure the resistance band to an anchor at waist height then wrap the band around your waist.
- Get into a sprinting position.
- Explode out of the starting position, taking two strides then stop with a firm stance and slowly walk back and get into the starting position and repeat.
You can also tie two bands together to be able to do three strides.
With a partner:
- Wrap the band around your waist and have your partner hold the other end.
- Sprint 50-100 yards as your partner holds the band far enough away to create tension while following behind you.
Related: 13 Best Sprint Workouts
3. Box Jumps with Resistance Bands
HOW TO DO BANDED BOX JUMPS
- Secure the resistance band to an anchor at waist height or have a partner hold the resistance band for you, then wrap the band around your waist.
- Stand about 1 to 2 feet away from the box.
- Jump up onto the box, then stand straight up and squeeze your glutes.
- Jump back down to the floor in a controlled movement.
- Repeat for 10-15 jumps
4. Thrusters with Resistance Bands
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
- Wrap the resistance bands around your feet (double wrap for added resistances, as seen in the video below).
- Stand with feet hip-width apart, squat ready position.
- Squat down while keeping the top side of the band at chest height using both hands.
- Explode up while pressing your hands so your arms are extended overhead.
- Repeat for 15-20 reps
For full workouts, check out our SFS Five program.
The SFS FIVE Resistance Band Workout Package has 5 fun and challenging full length workouts using only resistance bands. Each workout targets different muscle groups. Together, the 5 workouts make for the perfect weekly workout routine.
Why is Plyometric, Explosive and Speed Training Important?
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).
Related: 9 Best Plyo Box Exercises For Explosive Power
When to use resistance bands for speed training, explosive training and plyometrics?
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.
SUMMARY
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.
Sam Coleman
Author