01 Mar Seven Unorthodox Flex Band Exercises to Help Develop Speed
Seven Unorthodox Flex Band Exercises to Help Develop Speed
Many coaches and trainers have used resistance running to develop force production in their athletes. The “overload principal” for recruiting more power with speed is often used for athletes of all sports. Here are a few different flex-band exercises that will help develop more speed!
JQ SPEED STEP-UPS
This exercise is great for limiting ground contact time, anaerobic endurance, and good foot placement/balance for sprinters. We use light flex bands (monster mini for younger athletes) that we tie together and a 12″ box. If we have a shorter athlete, we tie another loop around the base. This is a timed exercise (10-20 sec), completing 2-5 rotations.
Coaching Cue – Use a shorter box if athletes are having trouble with balance.
JQ FLEX BAND SPEED LEG CURLS
I commonly train the hamstring movements by two different categories. Hip Extension and Knee Flexion – the speed leg curls are a great movement for knee flexion. We will train from 2-3 sets of 2, 5-10 second intervals, with a 5-10 second break in between. Our goal is to activate the hamstring as many times as possible with short quick prone heel kicks.
Coaching Cue – Have the flex band tie off point in front of the ankle and the anchor’s hands near the ground.
JQ FLEX BAND REVERSE HYPERS
For hip extension we have utilized many different moves (flex band good mornings, BB RDL, etc.). I have had great success with developing hip mobility and core stability with this one.
Coaching Cue – Avoid any lumbar hyperextension; slow and controlled movement at 1st allows the athlete to develop a good contraction of the glute and hamstring. REPS AND SETS – 3X10-20
JQ RESISTED STADIUM STAIRS
This is a very easy addition to stadium/hill runs. Adding a mini/monster mini flex band to these drills allows the athlete to stay in an athletic position while adding more resistance without affecting mechanics.
Coaching Cue – This will add a little more time for a partner to jog behind their teammate, but we will keep the sprints 15-20 yards uphill and 20 -25 steps on bleachers. This will allow good recovery, but keep the drill at a steady pace.
JQ RESISTED RACK STARTS
I find inspiration from many different areas. I found this drill in a rugby video for a good “scrum” position, but thought it would improve our starts for sprinters and linemen types. Using 2 light flex bands, we loop them around the racks. It teaches a great start extension out of the blocks, keeping a solid ankle position and it blows up the core.
Coaching cue – Start with light pressure on the bar/flex band, then move the bar further forward as you feel more comfortable. Also, tie additional loops around the bar to increase resistance if needed with bigger athletes.
JQ FLEX BAND GLUTE BRIDGES
I started working hip extension more after seeing Bret Contreras at a conference in Salt Lake City. This exercise has truly helped us improve squat strength and sprint speed. It is huge for glute activation and rather easy to incorporate in any program level.
Coaching Cue – The top position should look like a crunch, through the hip and abdominal area. If you are arching your low back, you are wrong.
JQ POWER SKIP TO SPRINT
Many people have used this exercise for regularly resisted sprints, but I have found it to be very difficult on my anchors. With the power skip to start it helps the athlete work knee drive, force production through the jump, and great arm action. The finishing burst will bring it all together.
Coaching Cue – Make sure the resistance is on the flex band BEFORE the jump, then move with the athlete while they are in the air.