Resistance Running with Bands
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ImageSubmitted by: Justin Leonard
Last updated: 11/17/2013

Resistance running can be used in concert with any strength training or sports conditioning program. This drill is great for building explosive power in the legs and core muscles, which will ultimately improve acceleration and quickness. Resistance running is also a great way to enhance deceleration, or the ability to slow the body down from a sprint. Deceleration is an important concept in injury prevention.

For this drill, various levels of rubber resistance bands can be used to achieve the desired effect. For example, you might use heavier bands for several weeks. Then as you near competition, you might use lighter bands.

The following are instructions for resistance running with bands:

1. Select the desired workout bands.

2. Anchor the bands to any stationary apparatus (e.g. pole). The bands can be anchored high, low, or waist level. The directional forces applied during the drill will be different with each variation in height. Next, secure the bands around your waist. Alternatively, you can use an additional band as a shoulder harness.

3. Get into a starting position. Sprint for several yards. A field marker or orange cone will come in handy, as it will help to ensure consistency of the sprinting distance.

When the bands are fully stretched, there will be a tremendous amount of tension. It is important to resist the "slingshot effect" and work your way back to the starting point with control.

Step 1
Place bands around fixed object. Secure bands to waist or shoulders. Sprint to the cone.
Exercise Details
Speed & Agility Exercises ( view all )
Difficulty Level MEDIUM
Resistance running with bands is a medium difficulty exercise.
Target Muscle
Lower Body
Related Equipment
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