Resistance bands are a great and fun way to help your athletes develop all-around fitness. I use them for field games during training. Each player that participates in Fit2Finish training gets a band to take home.
Kids of all ages – including coaches – love them. But one of the best things about them is…they’re portable. Athletes can use them at home, on the road, just about anywhere they go and have a few minutes.
Before TiVo I used to tell kids to use them during the commercials. Now? Maybe the 15 minute break they take between screens?
Try 2 sets of 10-15 reps of each exercise. Go slowly. Count 1-2-3 out, 1-2-3 back. Keep the band taut through the whole range of motion. (No slack bands.)
Here’s the take home program I recommend:
Keep wrists in neutral position as you pull bands. Don’t let them pull you.
Use one smooth continuous motion to press up and overhead. Keep torso tight and wrists firm. You may grab higher up on the band to make it shorter and increase exercise resistance. Be sure hand holding is at the base of the back.
Keep bands taut and under control at all times.
Press forward, keeping wrists in neutral position.
Keeping support foot in place, rotate working foot outward, using heel as pivot point.
Great ankle strengthener!
Band is looped around instep of both feet. Stand with weight on one foot, Heel of the other foot is on the ground and will serve as pivot point for external foot rotation.
Press forward. Keep ankle locked and quadriceps contracted. If you have any knee pain keep resistance low or do without a band, can also perform seated.
Keep ankle locked and press back. Movement is from the hip.
Stabilize with slightly bent support knee. Lock ankle and lift leg side. Keep a gentle bend in knee of the moving leg.
DON’T let your knees roll in when moving sideways. You move the band. Don’t let it move you.
Outer thigh muscles contract to hold knees in proper position, resisting the pull of the band.
For hip and thigh exercises, tie band securely.
Where do you get these bands? I order in rolls of 25 or 50 yards and cut into 3 or 4 foot lengths. Here are some options: