Variety In Athlete Training Exercises
Athletes and coaches should use a wide variety of strength training exercises to challenge different muscle groups to coordinate and complete challenging training exercises. This will help athletes to build more functional strength and maintain greater control over their body, and movements, throughout a training session or competitive scenario.
To begin the Ballistic Bands Sports Strength Training Exercises athletes will need 1-3 different levels of Ballistic Bands, a partner, and enough space to complete all of the following strength training exercises.
Strength Training Exercises
The first exercise in the Ballistic Bands Sports Strength Training Exercises Series is the Ballistic Bands Hamstring Curls. For this athlete training exercise athletes will need a Red, Black, Green, or Blue Ballistic Band to wrap around the back of their ankle, lower calf area, as they are lying flat on the ground. A partner or coach will stand behind the athlete and provide manual resistance to the athlete training exercise as the athlete works against the Ballistic Band resistance and (bending and flexing at the knee) moves their resisted foot back and forth between the ground and their butt. This Ballistic Bands Hamstring Curl should be performed at a faster rate than the Manual Resisted Hamstring Curls that can be located in the Training Section. Athletes will complete 4-6 30 second rounds of the first of 6 athlete training exercises which make up the Ballistic Bands Sports Strength Training Exercises.
The next portion of the Ballistic Bands Sports Strength Training Exercises Series moves into the upper body and targets the shoulders and trapezius muscles. The Ballistic Bands Upright Rows require athletes to begin the athlete training exercise in a good athletic stance with their feet under their shoulders, a tall chest, and the athlete grasping the Ballistic Band so their hands are even with their shoulders, and feet are anchoring the Ballistic Band to the ground. Maintaining a tall position, athletes will pull the Ballistic Band straight up their body until their hands are even with their shoulders. Once athletes have come even with their shoulders they will lower the Ballistic Band back toward the starting position in a controlled manner. It is important in all strength training exercises that athletes use a proper range of motion which challenges, and maintains tension on the targeted muscle group throughout the strength training exercises. Athletes will perform the Ballistic Bands Upright Rows for 6-8 sets of 25 seconds, allowing 25 seconds of recovery between sets of the athlete training exercise.
Resisted Training Exercises
After completing the first two more isolated strength training exercises athletes will move into a more dynamic movement with the Ballistic Bands Reverse Lunge Military Press. To begin the athlete training athletes will wrap a Ballistic Band around the ball of their front foot and place the Ballistic Band in the hand on the same side of the body. Athletes will pull their hand up so it is shoulder height, then simultaneously step back, and press their hand high into the air. Athletes will complete 12-14 repetitions of the athlete training exercise on one side of the body before performing 12-14 repetitions on the opposite side of the body. Complete 4-6 sets of the strength training exercises on each side, allowing 60-90 seconds of recovery between sets.
Athletes will then move into another of the more isolated strength training exercises, the Ballistic Bands Straight Arm Pull. This will allow the athlete to target a smaller muscle group and allow additional recovery from the Ballistic Bands Reverse Lunge Military Press. To complete the Ballistic Bands Straight Arm Pull athletes will grasp a Ballistic Band with both hands, wrap the Ballistic Band around the palm and back of their hand, and hold their hands straight out in front of them, at shoulder height. Athletes will maintain straight and long arms as they squeeze their shoulder blades together and pull the Ballistic Band apart. Once the Ballistic Band is stretched as far as the athlete is able to pull it the athlete will slowly return their arms to the starting position of the athlete training exercise. Complete 8 sets of 25 seconds, allowing 25 seconds of recovery between sets, before moving into additional strength training exercises.
Strength Training Exercises For Athletes
The final two Ballistic Bands Sports Strength Training Exercises will challenge the overall strength of the body and help to increase the endurance of the legs, shoulders, and chest. Athletes will begin the final portion of the Ballistic Bands Strength Training Exercises with the Ballistic Bands Pushups. To complete the Ballistic Bands Pushups athletes will need a Ballistic Band that is laid across the athletes back, and connected around each of their hands. Athletes will move into a pushup position by placing their hands shoulder width apart, and in line with their chest. Maintaining straight legs and a straight torso athletes will press their bodies off the ground in a controlled motion, pressing until their arms are fully extended and then controlling their bodies back to a position a few inches off the ground. Complete 4-6 sets of 8-12 repetitions allowing 60 seconds of recovery between sets of the Ballistic Bands Pushups. Athletes can also incorporate 1-2 unresisted sets of the athlete training exercise following the completion of all resisted repetitions.
The final portion of the Ballistic Bands Sports Strength Training Exercises is the Ballistic Bands Front Squat Military Press. This exercise requires a Ballistic Band to be anchored under the feet of the athlete, and then placed in the middle of both hands, and raised so the Ballistic Band is running across the chest and shoulders. Athletes will push both elbows forward, to engage the core, and perform a resisted front squat by sinking their butt down, while keeping their knees behind their toes, and maintaining a tall chest. After the athlete has squatted, and returned to the top of the motion, they will press and extend both hands into the air before lowering the hands and repeating the squatting and pressing motions of the athlete training exercise. Complete 4-6 sets of 8-12 repetitions to complete the Ballistic Bands Sports Strength Training Exercises, allowing 40-90 seconds of recovery between sets.