Archive for “Resistance Bands” Tag

How Resistance Band Training Can Impact a Strength & Conditioning Program – Part 3

Using Bands to Conveniently Impact a Strength & Conditioning Program

Resistance bands are easily the most convenient and effective way to work on first step speed mechanics as it relates to acceleration and deceleration.

Not only are bands easy to attach to the body but their ascending resistance allows athletes to load both acceleration and deceleration phases of running.

7. First Step Acceleration

It’s a well known fact that if an athlete can win the first 3 steps during a play in a game, they are probably going to experience good success continually throughout the game and probably win the event.

Resistance bands make it very easy to train large groups of athletes to increase first step speed and reaction. As a coach, partner-based first step speed training requires minimal setup or space to implement and is relatively easy for athletes to quickly learn.

As for the athlete, they are able to instantly feel the difference it makes on their quickness and agility within only a couple of training sessions. These two factors alone instantly make it successful.

These drills are typically done in a partner attached setup with athletes alternating while performing 3 or 4 sets of 5 reps. Because these drills will emphasize acceleration, the athlete only has to focus on getting out quickly against the band resistance.

Once learned, coaches can build in reaction starts through the use of whistle start hand signals.

Shuffle Acceleration Drill

 

8. First Step Deceleration

Once acceleration training is mastered, athletes can begin to work on deceleration by training under what is called a pre-loaded band setup. Performing the same drills, athletes now focus on learning how to decelerate under band-driven momentum.

Just like applying weight to increase strength, the band applies a resistance that the body has to overcome in order to become stronger at decelerating or slowing down momentum.

Shuffle Deceleration Drill

 

9. Partner Resisted Running

Once first step acceleration and deceleration speed drills are mastered, longer amplitude linear speed training can be implemented using a training approach called partner resisted running.

With partner resisted running, partners work together to challenge each other to run under a controlled resistance for 15 to 20 yards.

Partner resisted running allows athletes to now take their first step speed training through longer amplitudes of movement.

Here Is An Example of Partner-Based Forward Running

 

10. Implementing Non-Traditional Strength Training

The final way that resistance bands can be implemented into an off-season strength program is by using them to simulate non-traditional strength training drills like resisted crawling, towing, pushing or lunging.

In many cases these types of drills are used with specially designed equipment that increases cost and the need for greater training space. With a flat band’s ability to attach onto the body in multiple ways, it allows them to provide resistance to non-traditional movements that, in turn, challenges total body strength and coordination.

Non-Traditional Speed-Strength Training

Flat continuously looped layered bands, like the Quantum Band, provides coaches and their athletes with the ability to train all aspects of performance. They also allow them to simulate specific exercises and unique training approaches that historically required specialized equipment and additional resources.

Resistance band versatility makes it very easy and convenient to implement key aspects of an off-season training program without the need for added equipment, space or resources.

Dave Schmitz – The Band Man


About the Author: Dave Schmitz

Dave SchmitzDave Schmitz (aka…The Band Man) is the Co-Owner of Resistance Band Training Systems, LLC and the creator of https://resistancebandtraining.com, the only website exclusively devoted to training with large continuously looped resistance bands.

Dave has a unique professional background and vast experience as an orthopedic physical therapist, performance enhancement specialist, certified strength and conditioning specialist along with 27 plus years of living fitness and performance training.

All of this has allowed him to turn a simple 41-inch resistance band into an incredibly multi-faceted total training experience for 1000’s of athletes and fitness enthusiasts around the world—while helping 100’s of fitness professionals and coaches get their clients or athletes BETTER with BANDS.

How Resistance Band Training Can Impact a Strength & Conditioning Program – Part 2

Using Bands for Versatility in Your Strength & Conditioning Program

The ability to combine bands with free weights, create efficient metabolic circuits and safely be used to introduce strength training to younger middle school athletes adds to their off-season versatility.

4. Contrast Free Weight Band Training

Most off–season strength training programs are built around 6 or 8 week cycles that are designed to gradually improve absolute strength. In many cases after a cycle of this nature is completed the body needs what is called a de-load week.

This is a week where an athlete is allowed to let their body recover, heal and re-energize after performing a multi-week cycle of heavy gravity-based free weight strength training. It is during this de-load week that resistance bands play a significant role in allowing the body to continue strength training while still allowing muscles and joints to recover.

During this phase, barbell–band contrast training or band only exercises are implemented. This change of pace training allows the body to experience a completely different strength training stimulus while continuing to improve on common strength training patterns of movement.

Here are a few examples of easy to implement contrast band training exercises using bands in conjunction with frequently used barbell exercises.

Barbell-Band Bench

Barbell-Band Squat

Barbell-Band Dead-lift

Barbell-Band Push Press

5. Circuit-Based Metabolic Training

As the off-season progresses, metabolic conditioning becomes increasingly more important in preparing the high school athlete for their upcoming pre-season.

Resistance band’s ability to simulate any strength exercise while providing unlimited resistance and lightweight portability allows easy station circuit-based workouts to be set up and implemented anywhere.

Posterior Chain Metabolic Circuit

6. Middle School Strength Training

One of the safest ways to implement a middle school strength training program is through the use of body weight exercises. It teaches body awareness as well as core stability while still working against gravity.

Unfortunately not all young middle school athletes can effectively perform simple body weight exercises like squats, push-ups, pull-ups or single leg squat variations.

Resistance bands can supplement a body weight strength training program in 4 ways.

First, they can be used to assist body weight exercises to allow athletes to learn how to properly perform basic body weight exercises through full ranges of motion.

Second, bands can be used to apply added resistance to body weight exercises by quickly attaching the band onto the body.

Third, bands can be used to create unique exercises besides body weight movements that can increase exercise variety while influencing movements body weight exercises can’t.

Last, since most middle schools are not able to properly outfit a strength training room, resistance bands provide a highly cost effective way to introduce young middle school athletes to a simple strength training program.

Part 3 will turn the focus towards using bands as a speed development training tool to enhance both acceleration and deceleration while training both linear and lateral planes of movement.

Dave Schmitz – The Band Man


About the Author: Dave Schmitz

Dave SchmitzDave Schmitz (aka…The Band Man) is the Co-Owner of Resistance Band Training Systems, LLC and the creator of https://resistancebandtraining.com, the only website exclusively devoted to training with large continuously looped resistance bands.

Dave has a unique professional background and vast experience as an orthopedic physical therapist, performance enhancement specialist, certified strength and conditioning specialist along with 27 plus years of living fitness and performance training.

All of this has allowed him to turn a simple 41-inch resistance band into an incredibly multi-faceted total training experience for 1000’s of athletes and fitness enthusiasts around the world—while helping 100’s of fitness professionals and coaches get their clients or athletes BETTER with BANDS.

How Resistance Band Training Can Impact a Strength & Conditioning Program – Part 1

Impacting a HS Year Round Strength & Conditioning Program with Bands

As a strength and conditioning coach of a local high school where I have over 80 young high school athletes training in our weight room 4 days per week, I am constantly evaluating our efficiency and results.

Resistance bands have easily been our most versatile and cost effective training tool to date. Not only do the kids find bands to be extremely challenging to train with, but they also enjoy the ability to improve their free weight training results.

Anytime we can provide a training tool that motivates high school athletes to work harder, train more frequently and enjoy doing it, only good things happen.

I would like to share 10 ways, as a coach, you can implement continuously looped resistance bands into a high school strength and conditioning program.

1. Dynamic Flexibility Training

No question the greatest impact on keeping young athletes healthy, besides strength training, is making sure their joints and muscles are able to move freely through a full range of motion on demand.

A majority of youth injuries are directly associated with flexibility deficits due to frequent growth spurts. Unfortunately athletes do not like to stretch and if they do stretch, it’s often using simple body-weight movements performed poorly.

Band stretching allows athletes to use the band to passively and actively lengthen out key muscles of the hip and shoulder. Using a tool, in this case the band, to stretch seems to provide athletes with an added motivation to routinely perform a dynamic stretching routine.

This series of band stretches performed before every lift or running workout allows athletes to follow a routine program. Over time it creates permanent soft tissue length changes that athletes quickly recognize.

What’s even more interesting is the longer athletes perform the band stretching routine, the more they begin to appreciate the importance of flexibility and how it directly impacts improvement in strength, speed and power. These are not often recognized as flexibility benefits.

Dynamic Band Stretching with Young Athletes

2. Trunk and Hip Activation

The importance of establishing good activation of the trunk and hip stabilizers pre-workout is pretty well documented.

Using the same single band that was incorporated in the band stretching routine, athletes can quickly perform a series of resisted planks or hip stabilization exercises that will optimally prepare them for any running or lifting workout.

This series of band stabilization drills makes it convenient and easy to flow directly from stretching into a muscle activation series of exercises.

Simple Core Activation Exercises

3. Auxiliary Training

Free weight training should be a key part of any high school athletic-based strength program. However, regardless if that type of program emphasizes the use of kettlebells, dumbbells, barbells or sandbags, the type of resistance remains the same in that it is a gravity dependent constant resistance.

Resistance bands provide an ascending resistance that is not reliant on gravity. As a result, continuously looped bands can be used to create auxiliary exercises following different planes of motion or movement patterns while impacting muscles significantly different than free weights.

Combining straight plane free weight movements with multi-plane, multi-resistance vector band strength training allows the body to eliminate weak links in what is a total kinetic chain, tri-plane structure.

5 Best Lower Body Band Exercises for Youth Strength Training

5 Best Upper Body Band Exercises for Youth Strength Training

Stay tuned for Part 2 which will cover how to use resistance bands to improve barbell strength and sport specific conditioning as well as using them to develop a safe and effective middle school strength development program.

Dave Schmitz – The Band Man


About the Author: Dave Schmitz

Dave SchmitzDave Schmitz (aka…The Band Man) is the Co-Owner of Resistance Band Training Systems, LLC and the creator of https://resistancebandtraining.com, the only website exclusively devoted to training with large continuously looped resistance bands.

Dave has a unique professional background and vast experience as an orthopedic physical therapist, performance enhancement specialist, certified strength and conditioning specialist along with 27 plus years of living fitness and performance training.

All of this has allowed him to turn a simple 41-inch resistance band into an incredibly multi-faceted total training experience for 1000’s of athletes and fitness enthusiasts around the world—while helping 100’s of fitness professionals and coaches get their clients or athletes BETTER with BANDS.
 

3 Team Training Resistance Band Drills for Basketball

Resistance Band Drills for Basketball

We got a sneak peak in to Dave “The Band Man” Schmitz’s basketball training session and wanted to share!

Check out these 3 awesome drills that will help your basketball athletes improve their game and mobility.

Basketball Drills #1

Basketball Drills #2

Basketball Drills #3

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Got Bands?

Order your resistance bands today by going to www.resistancebandtraining.com and use code rbtiyca15 at checkout to receive 15% off.
 

Killer In-Season Speed Training for Football

Football In-Season Speed Training

It’s summer which means there are 1000’s of athletes preparing for fall football. That also means there are 100’s of coaches and trainers working to put together in-season practice plans. For most of these coaches, working on first step speed training is probably not part of those practice plans for various reasons.

  • They don’t want to take away from fundamental skills training.
  • They are concerned it will take away for game planning.
  • They feel it will decrease game day performance.

Not performing some level of speed training during the season has never made sense considering all the time that is devoted to speed during the off-season. Obviously athletes are simulating football specific running activities in every practice. This is continually retraining the movement patterns but not actually creating a strengthening effect. Therefore, as the season moves along, speed (like strength) will decrease.

Resistance Band In-Season Football First Step Speed Training

A resistance band’s portability and versatility makes it easy to quickly set up and implement multi-directional speed training drills on the field or in the weight room. In most cases these drills can be performed in partnerships using a relatively small area. As a result, it becomes very similar to how most weight room in-season programs are designed.

By linking two similarly-sized bands together two athletes can perform a series of first step drills that include:

  1. Quick Forward Starts
  2. Lateral Shuffles
  3. Turn & Goes
  4. Backpedals
  5. Partner Resisted Running

Each of these drills can emphasize acceleration or deceleration while requiring no additional equipment, set-up or programming changes. Strategically implemented, any of these drills can also be used for metabolic conditioning thus eliminating the need to schedule additional conditioning during practice.

Ways to Implement First Step Speed Drills

Here are 4 ways to implement first step speed drills into a typical high school football season when games are played on Friday night.

Monday

Perform primary lifts of bench and squat. As auxiliary drills, athletes partner up to perform 5 sets of 5 reps alternating partners on every set while performing 3-step lateral shuffles.

Shuffles Acceleration

Tuesday

During Indy period all groups work on first step acceleration using various starting positions based on football position. These are typically 8-minute Indy sessions.

First Step Acceleration

Wednesday

Implement partner resisted running for metabolic conditioning post practice.

Partner Resisted Forward Running

These are all very time efficient ways to strategically implement speed strength training directly into your in-season football practice schedule. By combining it with traditional skills training or weight room work you don’t have to find additional time away from actual practice time.

Dave Schmitz – The Band Man


About the Author: Dave Schmitz

Dave SchmitzDave Schmitz (aka…The Band Man) is the Co-Owner of Resistance Band Training Systems, LLC and the creator of https://resistancebandtraining.com, the only website exclusively devoted to training with large continuously looped resistance bands.

Dave has a unique professional background and vast experience as an orthopedic physical therapist, performance enhancement specialist, certified strength and conditioning specialist along with 27 plus years of living fitness and performance training.

All of this has allowed him to turn a simple 41-inch resistance band into an incredibly multi-faceted total training experience for 1000’s of athletes and fitness enthusiasts around the world—while helping 100’s of fitness professionals and coaches get their clients or athletes BETTER with BANDS.


Got Bands?

Get 15% off bands by using code: rbtiyca15
 

Easy Games with Resistance Bands

No matter what age, athletes love games. If you really want your young athletes to enjoy your sessions, then you need to implement some sort of game play into each program.

Games come in different forms, from old-school games like tug-of-war to games that your own athletes co-create, they all play a role in the “fun factor” and “success factor” of your sessions.

We all want successful sessions that our athletes continue to WANT to come back to…right?

3 Benefits of Game Play

Note: Be sure to watch the video at the bottom of the page, as Guest and Resistance Band Expert, Dave Schmitz provided us with an awesome example of games to play with bands.

Games

Game Play Benefit #1:

FUN! Life is way too serious for most athleteseven some of the youngest take their sports to the extreme. A reminder that sports and training should have a “fun factor” is very important for youth.

Implementing 5 minutes of fun into your sessions will increase those “feel good” chemicals and lead to more productive, happy athletes.

Game Play Benefit #2:

COMPETITION! No matter the game, adding a bit of competition simulates what athletes may face in their sport of choice…or in life.

When training becomes competitive, athletes are able to reach a different level of performance, similar to real life game-day situations.

Pro Tip: Create games that encourage performance and reward effort.

Game Play Benefit #3:

IT ISN’T WORK! Let’s face it, training is hard work and occasionally met with resistance. Have you ever met a kid who would rather do sets of squats than play a game? Well, there is always one…but the majority don’t look at games as “work”.

Pro Tip: Games eliminate the “thinking component” of training. They allow athletes to think less and act more. When performance becomes instinctive…the real goals are achieved.

Play Games!

Check out these Resistance Band Games from Dave Schmitz:

 


Want additional games to help develop better athletes?

Check out 3 fun, exciting games from Youth Performance Expert Dave Gleason that will increase your athletes’ speed and agility.

Learn More


About the Author: Julie Hatfield

Julie Hatfield (1)Julie is the Executive Director of the International Youth Conditioning Association (IYCA). She grew up as an athlete and played collegiate softball at Juniata College. She currently owns and operates her own youth fitness business pouring into young athletes. Her areas of expertise are youth sport performance, youth fitness business and softball training/instruction. Julie grew up on a dairy farm and can challenge the best of the best in a cow-milking contest. 😉

Designing The Right Speed & Agility Training Program

 

Speed & Agility Training Program Design

 

By Wil Fleming

 

Training athletes in speed & agility can be some difficult business.

Without a plan in mind of how to train a speed session, what can start as a speed session can crumble into a conditioning workout, with no lasting effects on an athlete’s ability to move quickly.
 

When I am training athletes in speed & agility I find it necessary to first, break it down into the component parts that I would like to train,and second assess the size of the group that I will be working with.
 

Lets start with what we need to train.
 

Linear and Lateral Technique
The first thing we should address with any group of any size is the technical components that will make the athletes better and safer. For linear technique we must analyze the most common ways that linear speed are expressed:
 

Is it from a 3 point stance, 2 point stance, split stance, from a slower pace?
 

This will guide our use of acceleration training and allow us to coach the young athletes on the proper start positions.
 

Lateral technique will focus on the lateral gait cycle and change of direction body positions. This type of training should be done with any group regardless of age and size of the group.
 

Linear and Lateral Power
The next phase of training will involve using different implements or tools to create more power for your athletes. Typically we will use sleds, weighted vests, medicine balls, or resistance bands to improve power in both the linear sprinting/acceleration and in lateral deceleration or acceleration
 

Linear and Lateral Reaction
When training reaction we are trying to improve the athletes ability to perceive the action and make the appropriate reaction. Drills in this category include change of direction with visual or verbal cues and acceleration drills on visual cues
 

Next lets move onto the size of the group, as this will determine the types of drills and equipment that we can use.
 

Less than 3 athletes
With less than 3 athletes training the coaching can be very intensive and the athletes can receive direction on technique with any and all drills. Very rarely in this situation will you be limited with the amount of equipment needed to complete a drill. Rest times will have to be accounted for through the training plan to make sure that the athletes get quality repetitions.
 

Small group – Less than 10-15 athletes
Training in groups smaller than 10 may limit your ability to train the group with equipment that you have on hand. If equipment is to be used it will be necessary to partner up the young athletes or go in a rotation. Your ability to instruct will not be limited, but should be planned out in the speed & agility training program for the day.
 

Large group – More than 15 athletes
With a group of more than 15 athletes restrictions on equipment become a primary concern, typically with groups this size or larger choices of equipment should be easily transportable (cones, small bands) and be plentiful. Instruction time should be mapped out before hand and should be deliberate. Large groups should be divided into smaller groups, this will allow for instruction between repetitions. Rest intervals in large groups are less necessary to plan because a normal rotation of drills and groups will allow for even, or positive rest periods.
 

With groups of any size it is important to approach Speed & Agility with the same type of deliberate plan that is often reserved for strength training. Doing so will insure that your session will not turn into glorified conditioning work, but will instead develop real, true speed, wow coaches and grow your business.
 

 

Making Strength Training Fun for Young Athletes using Resistance Bands

Making Youth Fitness Training Fun with Resistance Bands

Speed and Agility Training Program 3

A t least once a week, I am asked about youth fitness training using bands, and in most cases, all I can envision is kids being put through a grueling workout using big bands that literally throw them around like a human slingshot .

OK, maybe I am a little off, but I see a lot of things on YouTube that scare me when it comes to training young athletes.

So here’s a tip on how to have your athletes naturally enjoy training:

If you really want to make youth fitness training fun, start making the training game-oriented.

My goal with any young athlete resistance band workout is to get them to train instinctively because when they reach that level, they are as close to a game situation as they possibly can be. At that moment, training becomes fun because athletes are thinking about competing, not training.

Over the past several years, I have had the chance to test some resistance band training games with youth fitness training and wanted to share some of these simple training games with everyone in the IYCA.

Video – Partner Zigzag training for Young Athletes
Young athletes need direction and a target. I find cone drills like a simple Zigzag drill to accomplish both of these. The key to this drill is making sure athletes have a good understanding of how to shuffle or backpedal and how to hold for their partner. Once this is accomplished, Zigzag drills are very easy to implement. Within about 2 minutes, you will have taught and trained a young athlete how to decelerate in the frontal and sagittal planes while developing good reactive strength from their trunk, hips, and quadriceps.

 

 

Video – Ricochet
Ricochet is a drill I developed to teach deceleration in youth fitness training. It has become a training game because athletes can compete while performing it. It can be used for all band locomotion drills but can also be effectively used for strength training drills as well. The video below demonstrates how it works with locomotion. It is used for strength training drills in essentially the same way, with athletes alternating back and forth during the strength exercise. This format is great for developing teamwork, but it is also very effective at improving strength endurance—especially when done for a 2-minute time interval.

 

 

Video – Partner Reaction
This drill is where athletes get to test their partner, who now is their opponent. Athletes face off where one is offense and one is defense. Defense must react to offense and try to mirror them during the drill. Best drills for this are shuffle or turn-and-go drills. Also, 2-step deceleration drills work well with this setup. This is also a coaching favorite because you allow the kids to dictate the start and stopping point of the drill.

 

 

1-Minute Partner Challenge
The 1-minute partner drill is fun because you can do it with 2, 3, 4, or 5 athlete teams. You can do all the same exercise or you can have each athlete do a separate exercise for 1 minute. The goal is to get as many reps as possible in 1 minute before transitioning to another exercise. My favorite band exercise for this are:

  • Band Push ups
  • Assisted pull ups
  • Split Squats
  • Squat Jumps
  • Front Squats
  • Overhead Press
  • Turn and go (touching a cone)

To make this entire resistance band training game experience just a little more motivating, all these games can be played anywhere because bands are so portable. This means:

  • Kids can train at their practice site and not have to go into a smelly weight room
  • Trainers can have athletes train outside where it is much more enjoyable to do
  • Coaches can throw these types of drills into practice any time and supplement conditioning with strength training

To be a successful youth coach, you must find ways to motivate young athletes starting from a very young age and continuing throughout their high school years. Resistance bands can provide a definite change of pace that athletes find fun and challenging at the same time.

 

Getting BETTER with BANDS

 

Dave Schmitz

 

P.S. On this final video, I thought you would enjoy watching 2 very special young athletes have some fun competing while training in bands. Pay special attention to the laughing that comes along with this type of training. To this day, Kenzie and Carter Schmitz (yep these 2 are mine; I thank God every day) still talk about this experience and when they will be able to do it again. This is yet another reminder that youth fitness training doesn’t have to be filled with boring, routine drills; competition is a great thing!

Video – Kids Getting The Best of Some Fitness Pros

 

 

 

If you are looking for a fun and exciting new component to add to your training programs that will have your young athletes performing their best then check out the IYCA Resistance Band Course. In this course you will learn how to use one of the most versatile, and effective, training tools for young athletes!

rbic_total_200

http://iyca.org/bands/

Alternative Methods for Training Explosive Strength To High School Athletes

 

 

High School Athletes Strength Training

 

 

high school athletes

By Wil Fleming

Nearly all high school athletes, with very few exceptions, need to
develop explosive strength.

 

 

The instances in which the skill of explosive strength are used in
sports are endless, but when used “explosiveness” is very apparent.

 

A linemen firing off from their stance.

 

A soccer player rising above his opponents to head a ball toward goal.

 

A volleyball player making a quick lateral move to reach for the dig.

 

Instances of explosive strength are very vivid when used and typically are a part of a game changing play.

 

Typically I would now talk about the importance of Olympic lifts, but in some instances using a barbell is not possible due to equipment limitations or even the readiness of the athlete. In those instances, the need for High School Athletes does not diminish, but the need for creativity does increase.

 

(more…)