Use A Partner Workout | Keep Multiple Athletes Active
Athletes who alternate performing their exercise routines at higher and lower intensity are able to maximize their training time, while allowing their muscles to recover between sessions of intense exercise. When athletes remain active during their rest period they are able to continue to work their muscles, just at a lower level of intensity. Partner workouts, which incorporate the Reactive Stretch Cord or some other kind of partner workout equipment, will notice less soreness in the muscles trained and greater advances in speed and strength.
Turn Explosive Power Into Faster Sprints | Partner Workout Broad Jumps
The RSC Broad Jumps are a great partner workout which uses high intensity broad jumps for one athlete, while the assisting athlete stays active by running and using their upper body. To perform the RSC Broad Jump partner workout athletes will need 4 Speed and Agility Cones, a Reactive Stretch Cord, and a partner. Athletes performing the partner workout will attach the Adjustable Belt around their waist and slide the D-Ring to the front of the Adjustable Belt. Partners will securely attach the anchor strap around their wrist and stand in front of the athlete with no slack in the Reactive Stretch Cord.
When athletes are placing the Speed and Agility Cones they should place them at a challenging distance. The purpose of the Speed and Agility Cones is to act as a “goal” or “marker” for the athlete to reach on each jump. The cones should not be placed to close together as this will not force the athlete to challenge their jump distance. Speed and Agility Cones should be placed slightly farther than the athlete can jump.
The four Speed and Agility Cones will be placed in a straight line just to the side of the athlete performing the partner workout. Once the athlete begins to jump from one Speed and Agility Cone to the next athletes assisting in the partner workout will begin to slowly walk behind the athlete. Partners need to monitor the workout and ensure a proper amount of tension is added to the partner workout. Complete 4-6 resisted sets of the partner exercise.
The next phase of the RSC Broad Jumps is the assisted portion. After all repetitions have been completed of the Resisted RSC Broad Jumps athletes will move the D-Ring to the front of the Adjustable Belt and perform Assisted RSC Broad Jumps. As athletes begin the partner workout and start jumping toward their teammate or coach the partner will add tension to the Reactive Stretch Cord, assisting the athlete as they complete the partner workout at a faster rate. Athletes need to maintain control of their bodies as coaches or teammates control the tempo of the partner workout by adding the right amount of tension to the Reactive Stretch Cord. Complete 4-6 sets of the Assisted RSC Broad Jumps.
Get Faster With These Partner Workout Exercise Routines | Conditioning And Recovery Sprints
When athletes perform assisted sprints they are able to make their bodies faster by increasing the frequency at which their feet hit the ground, or stride frequency. Increasing this running attribute makes the RSC Assisted Sprints the best exercise routines to increase athletic speed.
Athletes will need 2-4 Speed and Agility Cones placed at least 20 yards apart. Athletes should set the distance of the Speed and Agility Cones to correlate with their specific sport. For example, a football player may space the Speed and Agility Cones at a distance of 20 to 60 yards. Whereas baseball and softball players will benefit the most from the partner workout by placing the cone at the same distance between bases. Athletes will also need a Reactive Stretch Cord and a coach or teammate to control the Reactive Stretch Cord during the partner workout. Athletes will attach the D Ring to the front of their Adjustable Belt and lay face down, even with the starting line of Speed and Agility Cones.
Athletes will jump up from the ground and sprint through the end of their Speed and Agility Cone set up. Partners will have the Anchor Strap secured around their wrist and be positioned in front of the athlete. Coaches or teammates will not begin to pull and add resistance to the partner workout until the athlete begins their sprint. Once the athlete begins their sprints the partner will pull on the Reactive Stretch Cord and move with the athlete. This forces the athlete to move their feet and legs faster as they go through the sprint. Actively making the legs and feet move faster is a great way to train the nervous system and muscles to fire and move at faster rates. Athletes should sprint through the end of the Speed and Agility Cone set up and partners should drop the Reactive Stretch Cord once the athlete has cleared the partner.
Athletes will perform 6-8 assisted repetitions of the partner workout allowing 30-90 seconds of rest between sets of the partner workout. Rest time should be based on the distance the athlete is sprinting. Athletes sprinting longer distances will need to take longer rest periods between sets of the partner workout.
The second portion of the RSC Assisted Sprints are called Recovery Sprints. These two exercise routines use the same concept of running with assistance as the previous partner workout. However, the Recovery Sprints take athletes through multiple starting positions with their body. To begin, athletes will move the D Ring to the side of the Adjustable Belt as partners move to the side of the athlete, far enough away so the Reactive Stretch Cord is straight. On a verbal cue from a teammate or coach athletes will turn and sprint in the same direction as the partner assisting in the drill. Partners need to have great timing and speed so they are moving and pulling the athlete, forcing the athletes legs and feet to move faster. Athletes will perform 6-8 resisted repetitions of the “Lead Off Sprints” alternating which way the athlete turns and sprints.
The final portion of the RSC Assisted Sprinting exercise routines is called a “dive back” sprint and is performed in the same manner as the RSC Conditioning Sprints or the Lead Off Sprints. Athletes will begin moving the D Ring to the rear of the Adjustable Belt, lying on the ground, facing away from their partner. Athletes will quickly stand up, turn and sprint through the Speed and Agility Cone set up. Partners will drop the Reactive Stretch Cord as athletes run through the final Speed and Agility Cones. Athletes will complete 6-8 repetitions of the “Dive Back Sprints” alternating which way they turn as they transition into their sprint.
Best Exercise Routines To Increase Overall Athleticism | Ab Strengthening Partner Workout
The RSC Power Turns are a great way for athletes of any sport to strengthen their abdominal muscles and create more rotational power. To perform the partner workout athletes will need a Reactive Stretch Cord and a partner. Place the athlete and their partner 8-15 feet apart, remember the maximum stretch distance for the Reactive Stretch Cord is 20 feet. Partners will place the Adjustable Belt around their waist as the athlete performing the partner workout will stand so their partner is to their side, grasping the Anchor Strap with their outside hand and holding the Reactive Stretch Cord with their inside hand. Hands should be shoulder width apart as athletes begin the partner workout by rotating their hips and shoulders, powerfully “punching” with the back hand holding the Reactive Stretch Cord. Turns should be quick and explosive as athletes use their abs to turn faster and control their body back to the starting position. Athletes will perform 6-8 sets of the RSC Power Turns, alternating which side of the body the partner workout is performed on and allowing 45-90 seconds of rest between sets.
For the RSC Sliding Planks athletes will need a Reactive Stretch Cord and a partner. (More advanced athletes can incorporate resistance with Kbands into the partner workout) Athletes will place the D Ring to the side of the adjustable belt, lie down on the ground, and come to the upward pushup position with hips off the ground and arms extended. Partners will stand to the side of the athlete with the Anchor Strap secured around their wrist. Athletes performing the RSC Sliding Planks will walk out, hands and feet moving simultaneously, away from their partner for 4-5 slides. After the slides away from their partner have been completed athletes will control their body through their abs and slide back toward their partner. Although the resistance will pull the athletes it is important they do not move faster than they did on the outward slides. Body control will force more activation in the abdominals and increase strength and stability throughout the body. Complete 4-6 resisted repetitions of the RSC Sliding planks, alternating which side the athlete leads with. Take 45-90 second rest between sets or alternate with anchoring partner and use their work time as your rest time.
Plyometrics Training Equipment