Strength And Conditioning Drills


 

Strength and Conditioning Burpees

Strength and Conditioning Burpees

Utilize this burpee workout to help athletes improve strength and conditioning. This is a great high intensity workout to complete with a partner in a team or group training session.

Equipment Used: Victory Ropes
Ballistic Bands Drag Sprints

Anchor Drag Sprints

To build great explosive sprinting speed use the Ballistic Bands to perform the Anchor Drag Sprints. This high speed workout uses resistance and a partner to get athletes faster 40 yard dash times.

Equipment Used: Ballistic Bands
Strength training for Speed

Strength Training For Speed

Add dumbbell step ups to your speed training routines to increase your speed during weight training sessions.

Equipment Used: Kbands
Increase Strength Training For Kids

How to Increase Strength for Kids

Use this resisted sprinting drill to build leg strength and power through your sprints. This partner drill allows for both athletes performing the drill to work on accelerating, decelerating, changing directions, and different amounts of resistance.

Equipment Used: Victory Ropes
Kbands lunges and Overhead press

Lunges for Hip And Shoulder Strength

Train for power and explosiveness during the split squat snatch exercise.

Equipment Used: Kbands
How Do I Recover From A Sprained Ankle

Weak Ankle Strengthening

An Ankle recovery exercise based on full range of motion and resistance bands. This will help not only with injury recovery, but with injury prevention as well.

Equipment Used: Ballistic Bands
Victory Ropes Lateral Doubles

Victory Ropes Lateral Doubles

Athletes should utilize this unique speed exercise in a small group or team setting to challenge lateral speed and strength. By utilizing resistance with lateral movements athletes can greatly enhance their overall speed and agility by using the Victory Ropes Lateral Doubles during training sessions.

Equipment Used: Victory Ropes
Ballistic Bands Sports Training

Ballistic Bands Sports Strength Training Exercises

Use this great strength training series to help athletes build full body strength with Resistance Bands. Resistance Bands can be more effective at training muscles to the increase and vary the  amount of tension which are used throughout strength training exercises.

Equipment Used: Ballistic Bands
Quick Step Shuffle Hesitation

Quick Step Hesitation Shuffles

Use these great running and active warm ups to get athletes ready to compete at a high level. Combining resistance with these drills only increases the muscle activation and readiness of the athlete to perform.

Equipment Used: Kbands
Hamstring Stretches For More Flexibility

Stretch Hamstrings For More Flexibility

Improve mobility and flexibility in the hamstrings with this three part stretching series. Use the Ballistic Bands to build multi directional range of motion in the hips and upper thigh.

Equipment Used: Ballistic Bands
Victory Ropes Climber Variations

Victory Ropes Climber Variations

Use these abdominal exercises to develop a strong core. A strong core is essential in every athletes training and different ab exercises should be continually utilized in training sessions to get maximum results.

Equipment Used: Victory Ropes
Kbands Alley Misdirection Drill

Kbands Alley Misdirection Drill

Use this speed and agility cone drill to improve quick and unpredictable movements and situations during competition. Additional resistance bands make this drill excellent at improving change of direction and balance.

Equipment Used: Victory Ropes
Manual Resisted Hamstring Training

Manual Resisted Hamstring Curls And Ankle Rehab

Increase your leg strength, speed, balance and mobility with the help of these resisted hamstring strengthening exercises and ankle rehab exercises. Using Kbands Ballistic Bands, these drills will improve your athletic performance and reduce your chances of sustaining sports-related injuries.

Equipment Used: Ballistic Bands
Victory Rope Slam And Row

Arm Burning Battle Rope Workouts

To get athletes arms burning and sweat dripping have them perform the Arm Burning Battle Rope Workouts at the end of a training session. This workout will challenge athletes as they give their legs a break and will condition their upper body.

Equipment Used: Victory Ropes
Ballistic Bands Front Squat

Ballistic Bands Front Squat Overhead Shoulder Press

Use this full body exercise to work the legs and shoulders in one exercise. Different repetition ranges and levels of resistance will help athletes to simultaneously build strength in their entire body.

Equipment Used: Ballistic Bands
Bear Crawl Shuffles

Partner Bear Crawl Shuffles

Utilize this endurance drill to build cardiovascular strength as well as increase athletic strength in the shoulders, hips, core, and chest.

Equipment Used: Victory Ropes
Ballistic Bands Up Right Row

Standing Rows For Shoulder Strength

To increase the strength of the shoulders and upper back athletes need to perform strength training exercises which specifically target those muscles and their assisting muscle groups. The Ballistic Bands Upright Row uses varying amount of resistance to challenge the main muscle movers of the upright row.

Equipment Used: Ballistic Bands
Dynamic Strength XP Strength Training

Dynamic Strength XP Strength Training

Build explosive power with Dynamic Strength XP. Add a new element to your workouts with suspension training and push every rep to failure with the perfect amount of resistance. Start training now.

Equipment Used: KB Duo
Why Am I Easily Winded

Exercises to Build Endurance

Kbands Victory Rope slams are a dynamic exercise that will aid in building athletic endurance and stamina. By building endurance athletes can solve the issue of becoming easily winded and optimize performance.

Equipment Used: Victory Ropes
Straight Arm Revers Flys

Straight Arm Reverse Fly

Use the Straight Arm Reverse Fly to increase the strength of the shoulder blades and improve the performance of the shoulders and arms. Using different levels of Ballistic Bands will challenge athletes and help them build strength.

Equipment Used: Ballistic Bands
Max Cardio Turns

Victory Ropes Cardio Gym Workouts For Men

Stay in shape and increase athleticism with the Victory Ropes Max Cardio Turns. Grab a partner and get a great ab strengthening workout in.

Equipment Used: Victory Ropes
Kbands Throwing Progression

Strength Drills For Football Players

Real strength and performance on the football field come from total body training exercises that tax the muscles of the core, quads, hip flexors and upper body all at the same time.

Equipment Used: KB Duo
Ballistic Bands Reverse Hamstring

Best Hamstring Exercises For Athletes

To perform explosive movements athletes need strong hamstrings. The best way to strengthen a muscle is to isolate it and place greater than normal amounts of tension on the muscle. The Ballistic Bands Reverse Hamstring Curl uses manual resistance to place large amounts of tension on the hamstring in a slow controlled movement.

Equipment Used: Ballist Bands
Plank Partner Slam

Dueling Victory Rope Workout

Complete this partner workout using Victory Ropes. These elastic bands work the muscles in the arms in a more dynamic and muscle burning way than traditional Battle Ropes.This workout also develops abdominal strength. Give this drill a try today!

Equipment Used: Victory Ropes
Angled Sprint Shuffles

Angled Sprint Shuffles

Athletes looking to maintain great body control and footwork late into games should use this resisted hip exercise in their training routine. Continuous resisted sprints and shuffles will get athletes hearts pumping as they work to maintain good form while working against their partner.

Equipment Used: Victory Ropes
Spartan Crawls

Victory Rope Spartan Crawls

Take speed and power late into competition by performing endurance training at the end of each training session. Using resistance, with body weight exercises, is a good workout and will help give athletes an extra push late into games.

Equipment Used: Victory Ropes
Victory Ropes Suicide Shuffles

Victory Ropes Suicide Shuffles

Athletes looking for a great dynamic warmup to increase muscle activation prior to athletic training or competition should utilize the Side Suicide Shuffles.

Equipment Used: Victory Ropes
Partner Slam

Victory Ropes Modified Partner Slams

Athletes who are tired of performing cardio training with their legs should use the Victory Ropes Modified Partner Slams in their training sessions. This upper body cardiovascular training exercise develops great speed and stability in the arms and shoulders while taking the athletes through an effective and challenging cardio workout.

Equipment Used: Victory Ropes
Victory Rope Warrior Runs

Victory Ropes Warrior Runs

Athletes looking to improve agility and footwork should use this great Victory Ropes Drill during training sessions. Use this drill to mimic game situations and prepare athletes to perform at a high level late into games.

Equipment Used: Victory Ropes
Victory Ropes Hercules Lunges

Victory Ropes Hercules Lunges

Athletes should use this great full body workout to work the upper, lower body, and core muscles all in unison. This creates great functional strength which will translate into greater power and force while competing.

Equipment Used: Victory Ropes
Resisted Partner Sprints

Maximum Sprint Training

The best sprint training drills require athletes to increase stride length and turnover. While the Victory Ropes Maximum Sprint Training emphasizes increasing stride length it also aids in athletes increasing the speed at which their legs can move.

Equipment Used: Victory Ropes
Victory Ropes Three Headed Monster Drill

Victory Ropes 3 Headed Monster

Use this great conditioning drill to improve focus, stamina, strength, and speed during athletic competition. Incorporate this drill, and other conditioning drills like it 2-5, times a week to see dramatic increases in endurance late in your athletic competition.

Equipment Used: Victory Ropes
Victory Ropes Chest Press

Victory Rope Chest Press

Athletes looking to build total body strength need to incorporate this partner workout drill into their training routine. Utilize resistance and a partner to teach the entire body how to increase your upper body strength.

Equipment Used: Victory Ropes
The KB Duo Dynamic Row

The KB Duo Dynamic Row

Dynamic core strength training can help football players build the stability and power they need for success in any position. Both offensive and defensive maneuvers benefit from flexibility and agility in the muscles of the lower back, abs, and hip flexors.

Equipment Used: KB Duo
Victory Ropes Linear Doubles

Victory Ropes Linear Doubles

Athletes looking to maximize their speed and agility should utilize strength and conditioning drills like the Victory Ropes Linear Doubles. This drill will allow athletes to maximize their ability to produce force off the ground and not fatigue late in games or matches.

Equipment Used: Victory Ropes
Resisted Victory Rope Tempo Runs

Resisted Tempo Runs

Use this muscle building workout to help athletes of all ages build strength and stability in their lower body. Adding a change of tempo and resistance to this drill will help with muscle activation and to get the legs burning as athletes work through this great exercise for legs.

Equipment Used: Victory Ropes
Ballistic Bands Push UP

Ballistic Bands Push Up

Athletes can add Ballistic Bands to the pushup movement to create a challenging and effective upper body strength exercise. Use different finishing sets to create great strength and definition in the chest and shoulders.

Equipment Used: Ballistic Bands
Reverse Lunge Military press

Full Body Core Stability Exercise

Athletes can use full body resisted exercises like the Reverse Lunge Military Press to build core stability while strengthening the upper and lower body.

Equipment Used: Ballistic bands
Kbands Throwing Progression

Football Power and Strength Training

Strength training moves like the plyometric push-up and the inverted push-up rely on suspension training principles to increase power in the upper arms, chest and core.

Equipment Used: KB Duo
Transitional Speed Drill

Football Drills: KB Duo Resisted Runner

To generate power and explosivity off the line, football players need strong hip flexors, a stable core, and fast reflexes. This drill can help build all three, and it requires only a partner, a KB Duo for each pair, and a few yards of sprinting space on the field.

Equipment Used: KB Duo
Ankle Rehab Workout

Ankle Rehab Workout

Use this proactive and functional exercise to increase strength, stability, and range of motion in the ankles to prevent injuries to the ankle, foot, and knees.

Equipment Used: Ballistic Bands
Stability Pro Training

Stability Pro Training

The Stability Pro Digital Trainer is designed to focus on shoulder stability and core strength. By moving through a range of motion drills and stability holds each athlete will maximize the muscle activation and stabilization while building their core and shoulder strength to improve their athletic performance.

Equipment Used: Stability Ball
Diet Can Improve Sports Performance

Diet Can Improve Sports Performance

Athletes need to use the KB Duo Extension Exercises to see improvements in arm strength and overall body stability. Athletes who also focus on their pre and post workout nutrition will see even greater gains.

Equipment Used: KB Duo
Core Stability Training

Core Stability Training

Build strength throughout your core and hips with the Stability Ball Core Digital Trainer. Challenge your body with exercises like the Ab Rollers, Dynamic Stability Crunches, and Oblique Twists.

Equipment Used: Stability Ball

 

Strength & Conditioning Equipment

 

Victory Ropes

 

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Reactive Stretch Cord

 

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