Enhanced Strength Bands Training

Strength bands, also called resistance or power bands, are necessary exercise accessories for most of the athletes. Not only are they more portable and quite easy to use, but they are also very effective for muscular strength development, explosive power, and endurance. Explosive power, in particular, leads to better athletic performance.

Strength bands are a great tool to increase your explosiveness, acceleration, and deceleration.

Strength bands, also called resistance or power bands, are necessary exercise accessories for most of the athletes. Not only are they more portable and quite easy to use, but they are also very effective for muscular strength development, explosive power, and endurance. Explosive power, in particular, leads to better athletic performance.

Strength bands are a great tool to increase your explosiveness, acceleration, and deceleration.

Explosiveness plays a role in your overall speed and quickness while deceleration helps with stopping, cutting and changing direction. The exercises listed herein are strength band exercises that target these three aspects.

As a plus, you can make these exercises even more effective with the MASS Suit from Juke Performance. The MASS Suit is a patented full body suit constructed from high quality, durable and lightweight material. It employs rubber resistance bands to improve overall athletic performance and is used by professionals worldwide.

Explosiveness plays a role in your overall speed and quickness while deceleration helps with stopping, cutting and changing direction. The exercises listed herein are strength band exercises that target these three aspects.

As a plus, you can make these exercises even more effective with the MASS Suit from Juke Performance. The MASS Suit is a patented full body suit constructed from high quality, durable and lightweight material. It employs rubber resistance bands to improve overall athletic performance and is used by professionals worldwide.

Try the MASS Suit Now

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1. Box Jumps

The box jump is one of the best exercises for improving an athlete’s vertical jump. It also develops impressive explosive leg power and enhances body control. Incorporating a strength band and the MASS suit makes its potential even greater.

HOW TO PERFORM

Place the box a few feet (preferably 5 feet) away from a strong anchor (post, pole or tree). You can also perform the exercise with a partner. Secure the strength band to the anchor at waist height and then wrap the band around your waist.

Start by standing one or two feet away from the box. Driving your hips back and feet into the ground, jump explosively up and onto the box. Stand up straight while squeezing your glutes. Almost immediately, jump back down to the ground.

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The entire movement should be controlled. Perform three sets of 10 repetitions. Note that this exercise is going to be tough with the MASS suit on. You may start the first set with the strength bands only and build up.

2. BEAR CRAWL

You can perform this exercise with or without a partner. The bear crawl is simple but extremely effective for developing explosive power in your legs and hips. While it is a staple exercise in practically all sports drills, adding a strength band and the MASS Suit will make it intense and tough.

HOW TO PERFORM

Start by securing the strength band around a strong anchor at waist height. This can be a tree, a pole or any heavy object. Wrap the strength band around your waist. While keeping your back straight, get into the starting position with your hands on the ground.

Walk your hands in front of you and mimic the movement with your legs. Remember to keep low on the ground and your back straight at all times. If you have a partner, start by wrapping the strength band around your waist and have him, or her hold the other end.

Repeat the aforementioned movement. Your partner should hold the strength band far back enough to create tension while following your movement. Perform five sets, with a set lasting 30 to 45 seconds.

3. BROAD JUMPS

The broad-banded jump is effective for developing horizontal explosiveness. Adding the extra resistance provided by the MASS Suit will force you to generate more power.

HOW TO PERFORM

Secure the strength band around a sturdy anchor at waist height. Wrap the band around your waist. You can use two bands for additional resistance. Get into position with your feet hip-width apart.

Thrust your arms behind you and jump explosively forward as far as you can. When you land, the strength band will pull you back. Resist the pull and come back slowly doing bunny hops back to the starting position. Perform five sets of 8/10 repetitions.

4. THRUSTERS

Thrusters are similar to squat jumps. The strength band and MASS Suit will provide resistance and make you generate extra force to get up. The band wants to pull you back down at the top of the jump when they are at their longest. This forces you to use your muscle as you come down.

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HOW TO PERFORM

While wearing the MASS Suit, start by wrapping the resistance bands around your feet. If you need extra resistance, you can double wrap the band. Get into position with your feet at hip-width in a squat ready stance.

Push your hips back and squat down while keeping the top side of the strength band at chest level using both hands. Your back should be straight throughout this movement. Jump back up explosively while you press your hands to the sky. Perform three sets of 12 repetitions.

5. BANDED SPRINTS

HOW TO PERFORM

This exercise is best performed with a training partner. Start by wrapping the strength band around your waist and let your partner hold the other end.

Walk away from your partner until there is some tension on the band. Sprint 50 meters as your partners keeps the tension on the bands while following behind you. Perform five rounds.

Overall, power exercises that utilize strength bands and the MASS Suit from Juke Performance will make you faster, more agile, explosive and a much better athlete. The sports that can benefit greatly from this combination include Basketball, Football, Baseball, Soccer, Swimming, Hockey, Lacrosse, Boxing, MMA, Volleyball, Track and Field, Tennis, Powerlifting, and Golf.