Coordination makes an athlete, speed makes a winner and agility makes a champion. The most agile athletes respond to external forces without losing balance, coordination or postural alignment. A springing action that resembles the mechanisms of a rubber band characterizes their movements. Elastic resistance band training helps you develop fast, agile and spring-like athletic movements.
Ladder Drills
The agility ladder provides one of the most widely used athletic training drills. Attaching a heavy-duty workout band to your waist takes this exercise to the next level. The basic drill involves running, jumping, leaping and hopping in and out of the rungs of the ladder. Attach a weight-training belt around your waist, and secure the band to the belt. Attach the other end of the band to a strong and stable object. Place the agility ladder on the ground, and perform the agility drills against the band's resistance.
Knee Balance Exercise
Dynamic balance plays an essential role in agility training. Elite athletes must quickly adjust their body in order to quickly recover from outside forces. Physical therapists in Summit County, Colorado, use a band and balance board exercise to simulate the forces their athletes might encounter on the slopes or on their mountain bikes. Stand at the center of a balance board, and attach a resistance band to one thigh, directly above your knee. Your training partner holds the opposite end of the band. Lift one leg and find your balance. When you are ready, have your partner maneuver the band in different directions, as you try to resist the forces and stabilize your knee.
Resisted Running
The Vail Valley in Colorado boasts a long list of elite athletes. Howard Head Sports Medicine, located in Vail, trains and rehabilitates elite athletes. They use resisted running for speed training. Resisted running works on the overload principle of conditioning. Running against the resistance of a band is much more challenging than running without it. When you train for conditions more challenging than those you encounter during competition, your body feels lighter and your sport feels easier in contrast. Attach a weight belt to your waist, secure the band to the belt and attach the band to a stable object. Begin with your back to the attachment point and run forward for 10 minutes. Then, turn and face the attachment point and run backward for 10 minutes.
Resisted Lateral Training
Tennis, basketball, football, hockey and many other sports require explosive lateral movements. Resisted lateral training adds power and speed to your lateral sport-specific movements. Stand sideways, with the resistance band around your waist and attached to a stable object. Jump from side to side, and land with your knees bent at a 30-degree angle. For lateral power and balance training, hop from side to side and land on one foot at a time. Perform three 90-second sets.
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