Most Effective Workout For Improving Power and Speed
The Victory Ropes and Kbands Leg Resistance Bands are two pieces of athletic resistance training equipment which can turn a simple drill like sprints into one of the most effective workouts an athlete has ever had. By adding resistance to familiar athletic movements like high knees, sprints, or lateral shuffles athletes activate and utilize a higher amount of muscle fibers in the targeted area. This means athletes are using more of those muscles which make them sprint fast, jump high, and move side to side.
The key to developing these most effective workouts is the placement of the resistance. Just as in strength training certain movements are used to isolate certain muscle groups (Squats isolate legs, bicep curls isolate biceps) the placements of the Victory Ropes and the Kbands Leg Resistance Bands will play a crucial role in developing these most effective workouts for athletes.
When using the Victory Ropes for resistance during sprinting of high intensity running drills the loop of the Victory Rope should be placed directly around the athletes’ waist. Athletes and coaches who place the Victory Ropes loop to high will limit the athletes’ ability to keep good chest position, properly engage their abs, and keep good stride length during these most effective workouts.
When applying the Kbands Leg Resistance Bands to athletes’ most effective workouts, the Leg Resistance Bands should be placed directly above the knees at the bottom of the quad muscle. Athletes who place this resistance too high on the leg will limit the intensity of these most effective workouts by making it easier for the legs to move up and down. Since the hip flexors are being targeted the farther away from these muscles the point of resistance is the more muscle fibers will be activated during the most effective workout.
Kbands Most Effective Workout
The Victory Ropes High Knee Acceleration is one of the most effective workouts athletes can perform to increase speed and acceleration. To perform this most effective workout athletes will need a set of Kbands Leg Resistance Bands, one Victory Rope, a partner, and 8-9 Speed and Agility Cones. Athletes will set up this most effective workouts by placing the Speed and Agility Cones in a straight line, 5-8 yards apart. Athletes will then securely attach the Kbands Leg Resistance Bands just above their knees and then wrap the Victory Rope around their waist while their partner secures both anchor straps.
Partners will stand to the rear of the athlete as they begin the most effective workout with no slack in the Victory Rope. Athletes will begin the Victory Ropes High Knee Acceleration Drill by powerfully driving their knees up and performing high knees to the first Speed and Agility Cone. Anchoring partners should not pull too tightly on the Victory Ropes, allowing the athlete to move forward during the high knee phase of the most effective workout. Once athletes reach the first Speed and Agility Cone their anchoring partners will increase the amount of tension of the Victory Rope as the athlete transitions into the second phase of the most effective workout and sprints to the next Speed and Agility Cone.
Athletes will continue this high knee, sprinting combination, until the athlete has reached the final Speed and Agility Cone. Athletes will take 60-90 seconds of rest between sets, or alternate with their partner, using their partners’ active set as their recovery.
Most Effective Workout Strategy
Athletes performing the Victory Ropes High Knee Acceleration Drill are looking for the most effective workout possible. To achieve the most effective workout for any athlete they must consider the distance and amount of resistance used during the drill, how long their recovery time will be, and how many repetitions of the most effective workout the athlete will perform.
First of all athletes need to communicate with their partner when performing the high knees and sprinting phases of the most effective workout. Partners who pull too hard during the high knee phase will wear out their partner and reduce the amount of energy they will be able to put into the following sprinting phase of the drill. The amount of resistance used with the Kbands Leg Resistance Bands, and the distance between Speed and Agility Cones, will affect the amount of effort an athlete will be able to put into the two explosive phases of the Victory Ropes most effective workout.
Less advanced athletes should perform 4-6 resisted sets of the most effective workout for speed, following the resisted sets with 2-3 unresisted sets of the Victory Ropes High Knee Acceleration Drill.
More advanced athletes who can maintain great high knees and explosive sprinting ability throughout all 4-6 rounds can increase the volume of this drill by increasing their number of repetitions to 14-15 resisted sets of the most effective workout, followed by 2-3 unresisted rounds of the most effective workout. These additional sets of the Victory Ropes High Knee Acceleration Drill will help athletes increase muscular and cardiovascular endurance to compliment the great explosive power they have already attained through this and other most effective workouts.
How To Have The Most Effective Workout
Athletes can have a highly and most effective workout by following some simple guidelines. First, athletes need to warm up their bodies with Dynamic and Active Warmups on the Football Field. These Active Warmups will help prepare the muscles and joints for intense physical activity. Taking 5-10 minutes to warm up before exercising will help make for a most effective workout.
Second, athletes should always be giving as much effort as possible during their active sets and recovering during their recovery time. This recovery and maximal effort will help make for a most effective workout by properly training the targeted muscles.
Third, just as athletes warmed up their body before their most effective workout, athletes need to end their most effective workouts by allowing the body to cool down. Performing 5-10 minutes of cool down exercises, Foam Rolling, and Static Stretching with the Ballistic Bands will help keep athletes bodies healthy and continue to perform the most effective workouts possible.