5 Elastic Band Exercises & Why Athletes Should Use Them

Understanding with Elastic Resistance (rubber bands & tubing) is an important functional training part for bettering athletic energy in addition to bettering flexibility and posture. This doesn’t suggest athletes should not elevate weights- as a result of they need to. However elastic resistance offers a singular type of loading that’s best for growing a spread of athletic skills together with: a quicker fee of power manufacturing, a larger energy to body weight ratio, and that improved flexibility with elevated energy by bigger ranges of movement.

Elastic resistance was as soon as considered extra as a gimmicky “chest-expander” sort train system or a software for rehabilitation. As we speak, nonetheless, the vast majority of severe energy and conditioning communities make the most of elastic resistance for numerous complimentary workout routines and stretches in addition to together with heavy free weight workout routines (useless elevate, squat, and bench press) to extend their energy and energy. That is due largely to the efforts of Dick Hartzell, aka “The Rubber Band Man”, who launched his Flex Bands within the early 1980’s.

It’s the “velocity” of elastics that makes them particular. Whilst you can throw a lighter weight by producing sufficient power to beat its inertia, you may’t “throw” elastics. Irrespective of how briskly you progress, you’ll not overcome the acceleration power of even a light-weight resistance elastic band (although you could proceed to elongate it). So not like weights, elastics won’t ever depart your hand and depart you with zero resistance.

Weights, with their mass and inertia are perfect for growing muscle mass and absolute energy, whereas elastics are greatest suited to growing velocity and energy. To present you some perspective: Gravity accelerates weight downward at a continuing fee of 9.8 meters per second squared. Elastics speed up a lot quicker than this (consider an object shot from a sling shot, pointed straight as much as the sky). The “velocity” of elastics excites the nervous system to fireplace quick muscular contractions to match or overcome the elastic resistance. This makes one thing so simple as isometric holds with elastics fairly dynamic and distinctly totally different than weights.

Listed here are 5 methods you should use elastics to grow to be a quicker and extra highly effective athlete:

1. BAND PULL-APARTS:

Band Pull-Aparts will assist strengthen the shoulders and higher again, which is the important thing to growing secure shoulder mobility & stability and improved mechanics and postural integrity although the backbone throughout urgent energy workout routines/actions.

Maintain a comparatively gentle resistance band out in entrance of your chest together with your arms straight. Pull the band aside and retract your shoulders, pausing at numerous phases of the pull aside earlier than reaching your chest with the band.

2. Hip Flexor Holds:

Hip Flexor Holds assist you to flex your hip joints extra powerfully which will increase your operating velocity and agility.

Fasten a comparatively gentle to average resistance band to a low maintain and loop the opposite finish across the entrance of your ankle/shin. Place your self at a distance the place you are feeling the strain of the band, however are nonetheless capable of keep a impartial place together with your hips (not rotating to both facet). Increase your foot up and drive your knee ahead pausing on the prime for isometric holds of 3-5 seconds.

**One other variation is to maintain your knee straighter and “kick” the band ahead to isometric holds once more for 3-5 seconds.

3. Hip Abduction Drills:

Hip Abduction Drills will strengthen the medial glutes and hip abductors (outward hip motion) which can assist stabilize all the physique and assist prevent knee injuries.

Loop a small elastic band round your legs simply above the knees and carry out lateral steps slowly reaching out large with every step of the lead leg. You may also carry out ahead and backward stepping drills to assist strengthen and stability your hip flexors and extensors.

4. Lifeless Raise, Squat and Bench Press:

Including elastics to those basic massive lifts will enhance the energy and energy you may achieve from these workout routines.

You will want the correct arrange – a squat rack, platform and/or bench with low holds to lock the elastics. Fasten the bands to the bar along with weights and give attention to driving the bar up as quick as potential. You may also carry out isometric holds and be sure to have attentive spotters at all times.

5. Agility Drills to Enhance Begins:

These workout routines will assist you to develop extra aggressive acceleration angles, joint stability, in addition to a quicker and extra highly effective agility power.

Fasten your elastic band to a wall and strap it round your physique with a belt or harness. Carry out dash begins towards the elastic resistance driving ahead with as an aggressive ahead lean. Additionally carry out lateral agilities, “W” drills and different actions in multi-directions towards the elastic resistance.

These are just a few methods you may incorporate elastics into your routine. Keep tuned for elastic resistance movies on the WeckMethod weblog and be sure to take a look at a few of Dick Hartzell exercises as nicely.