Archive for “resistance band training” Tag

5 Common Resistance Band Training Misconceptions

Dave “The Band Man” Schmitz gave us access to a 30+ minute instructional video on Resistance Band Training including mistakes, when you should start implementing bands with kids, progressions and so much more in our Exclusive IYCA Insiders members site.

It was so good that we had to take a snippet of information and share it with you for free!

Common Resistance Band Misconceptions

  1. Bigger is BetterDave
  2. Quantity over Quality
  3. Bands Don’t Need Progressions
  4. All Bands are Created Equal
  5. Band Training Doesn’t Need Guidelines

Size matters when it comes to bands and bigger isn’t always better, especially when it comes to working with youth.

Quality trumps quantity in almost all aspects of training kids, but especially when it comes to resistance band training.

Pro Tip: Band training is about high quality recruitment, and great recruitment leads to great movement.

If you think you can just throw an athlete in a band and expect good recruitment, you are wrong. Proper progressions and guidance are needed to provide the best results for your kids.

Get progressions in “The Band Man’s” instructional video exclusive to Insiders members. Also, get free access to “The Band Man’s” Quick Kids Series when you become a member.

Learn when to implement bands into your programs and how to get the most amazing results using this compact tool!

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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. 😉


2 Secret Speed Training Weapons For Teams and Camps

Secret Speed Training Weapons

How would you like to be able to train over 100 kids at a lower rate and get the same results?

Resistance Band Training President, Dave Schmitz, has been known to train more than 120 athletes for Speed, Agility & Quickness…all at once!

Secret Weapon #1: Resistance Bands

Resistance bands allow coaches to train all aspects of performance, flexibility, foot quickness, agility, linear or lateral speed, stability, power, strength, endurance and first step explosiveness…to name a few.

Secret Weapon #2: Tennis Courts

This quick and easy location to do training with bands is essential for many reasons, some listed below:


  1. The surface on a tennis court provides optimal traction for deceleration training.
  2. It allows quick set up of partner band stations.
  3. Using the court lines for speed training allows optimization of the space.
  4. Poles and “doubles” lines allow for ideal strength & core training locations.
  5. Maximizing both sides of the court with 24 athletes or 12 groups of 2 makes coaching and monitoring movement quality much easier.
  6. Once band training is complete, doing simple 5-10-5 shuttles or some other shuttle variation for neuromuscular retraining is already set up by using the center line and the inside singles line.


Great Sideline Activities

Squat jumps, lunges, frog jumps, power skipping, mountain climbers, core work, etc.

Here is a quick video on how to use the local high school tennis courts for lateral speed day. Keep in mind that the goal of this camp on this day was first step speed training.

Dave Schmitz


Like this blog?

Check out the blog 5 Reasons Performance Coaches LOVE Resistance Band Training.

5 Reasons Performance Coaches Love Resistance Band Training

If you don’t use resistance bands in your training already, here are 5 reasons to start implementing them today!

Reasons to Implement Resistance Band Training

Reason #1: Versatility

RBT Band TrainingResistance bands are one of the most versatile tools aside from the body itself. Their versatility allows for unique implementation for individuals and teams alike.

Develop your athlete’s speed techniques, upper body strength, lower body power, rotational strength and so much more with this one continuous looped band!

Reason #2: Control and Stability

Resistance bands allow athletes to learn how to control their bodies, which requires a “boat load” of stability and core engagement.

Why is this important? Think of how universal it is for athletes to be able to control movement. No matter the sport, timely control is demonstrated by your best athletes.

Reason #3: Variety

Sometimes coaches just have to change it up. Plus, with all of the competing stimulation for youth, they need some variety as well. Bands are a fun, effective way to train that also helps performance coaches add some variety in their programs.

It is an exciting tool that the kids love!

Reason #4: They’re Compact & Easy to Transport

LuggageSeriously, they can go anywhere! Resistance bands don’t take up a ton of space, and they aren’t heavy or hard to transport. Stick them in your trunk and use them in every session! (They are 100% TSA approved so you can even fly with them.) 😉

On a similar note, resistance band training requires little space. So if you are stuck in tight quarters, they are the optimal tool to bring more value to your training.

Reason #5: Results

You can literally feel the results immediately. Resistance bands allow athletes to dynamically move, have resistance and establish strong systemic bodies.

Bands allow athletes to improve posture, feel the correct mechanics and provide a range of resistance that challenges anyone who uses them.

If you are a performance coach and want to learn how bands can make your programs better, check out the IYCA Resistance Band Training Instructor Course today.

What are you waiting for? Train with bands today!

Want to get started?

Grab your bands today at resistancebandtraining.com and get 15% off using the Coupon Code rbtiyca15.

RBT Coupon Code

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. 😉


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!



Connecting With Local High Schools


A few weeks ago, I wrote a post for all IYCA members on how to use bands to get involved with a high school:  Opening The Door To Youth Sports In Your Area


Youth Sports

I recently received this email from a local trainer that I thought was very appropriate to share with all of you.


If you are looking for a way to provide coaches with something that will not only make their athletes better but also provide them a solution to a very common problem, resistance bands may be the answer.


This could very easily be you sending me this email in the near future.