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Athlete Training Exercises | Ballistic Bands Sports Strength Training Exercises

Athlete Training Exercises | Ballistic Bands Sports Strength Training Exercises

November 26, 2016



https://kbandstraining.com/athlete-training-exercises-ballistic-bands-sports-strength-training-exercises/

To complete the Ballistic Bands Sports Strength Training Exercises athletes will need several different levels of Ballistic Bands. Athletes will move through 6 strength training exercises which all utilize the Ballistic Bands and body weight as the main forms of resistance. Athletes will begin by wrapping a band around their ankle, lying flat on the ground, and having their partner manually resist their one legged hamstring curls for 30 seconds on each leg. Complete 4-6 sets on each leg.

Next athletes will move into the Ballistic Bands Upright Rows in which athletes will anchor the band under their feet and grasp the bands shoulder width apart. Athletes will pull the band straight up their body for 25 seconds, before resting for 25 seconds. Complete 6-8 sets of the Upright Rows.

Athletes will then move into the Ballistic Bands Reverse Military Press in which the athlete will anchor the band under one of their feet, grasp the band in the same hand, then simultaneously step back and overhead press. Complete 12-14 repetitions on each side allowing 60-90 seconds of recovery. Complete 4-6 sets on each side.

Athletes will continue with the Straight Arm Pull in which the athlete will hold their hands directly in front of them, wrap the band around both palms, and pull the band apart in a controlled manner. Perform 8 sets of 25 seconds, allowing 25 seconds of recovery between sets.

Athletes will then move into the Ballistic Bands Pushup in which the athlete will lie the band across their back, secure it in both hands, move into the pushup position and perform 8-12 resisted repetitions. Complete 4-6 resisted sets and add unresisted sets as needed.

The Front Squat Military Press will finish out the exercise series. Athletes will use both feet to anchor the band to the ground as the band is placed in both hands, even with the shoulders. Athletes will squat down and overhead press at the top of the squatting motion. Complete 4-6 sets of 8-12 repetitions, allowing 40-90 seconds of recovery between sets.

For more great strength training exercises, or for modified versions of the exercises found in the Ballistic Bands Sports Strength Training Exercises, go to KbandsTraining.com. Modified versions will either increase or decrease the difficulty of the exercise based on the experience level of the athlete or the desired tempo for the training session. Athletes and coaches can find additional training sequences and circuits in the Sports or Training Sections.

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