Speed & Strength Strategies A faster, stronger you with challenging resistance band and agility ladder tricks by Dave Sampson
Dave Sampson is the Head Strength and Conditioning Coach at Roanoke College in Virginia. Follow Dave’s simple exercises below using free weights or a resistance band (these can be purchased at most sporting goods stores or online for $10) to increase your strength and speed for next season.
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LIFTING DRILLS (12-15 REPS) RESISTANCE BAND SQUATS • Step on the resistance band with both feet shoulder width apart.
• Hold the resistance band in front of the body with both hands.
RESISTANCE BAND SQUATS B
• Start into a full squat while continuing to hold the band at shoulder height.
• Pause when the thighs are parallel with the floor, then return to the starting position.
BENT OVER ROWS • Place the band under one foot and step back with the other foot.
• Bend over with your upper body to a 45 degree angle while keeping the back flat.
• Pull the bands up towards your waist keeping the elbows in and close together.
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• Squeeze the shoulder blades together, pause briefly, then return to the starting position.
BENT OVER ROWS B
DIAGONAL WOOD CHOPS • Loop the band under your left foot and grasp either end with both hands.
• Keep your hands together and extend them down toward the left foot.
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• Bring the band diagonally up and away in a wood chopping motion.
• During this motion the feet remain stationary and the body rotates at the trunk.
• Once your hands reach the top, pause and return to the starting position.
BICEPS CURLS • Stand with your feet shoulder width apart, knees slightly bent and feet staggered.
• Step into the middle of the band with one or both feet depending on desired tension for the exercise.
• Grasp the two ends with palms facing forward and arms hanging down by your sides.
• Keeping your elbows close to your side, curl the band upward until the hands are approximately at shoulder level.
• Pause at the top and flex the bicep then return to the starting position, taking care to keep back straight, eyes forward, and shoulders stabilized. Please note that only the forearm or lower arm should be in motion during this exercise.
STATIONARY LUNGES • Stand with feet hip width apart. • Take your left leg and step back about 2 feet standing on the ball of your foot.
• Place the band under your front foot and hold the ends in your hands. • Lower your body by bending the
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