Resistance Bands Science

The following is a very useful exercise to improve the tennis serve. In order to perform the exercise is recommended to have a rubber at least at one end has a comfortable grip for the hand, although it can be done without meeting this requirement with another type of rubber, although it will be more uncomfortable. The objective of this exercise is to use the rubber to apply resistance to movement. To do this, the way to place our body in the initial position will be the position we have when taking a serve. The starting point begins with the shoulder of the dominant hand below the non-dominant line. Once there and start the movement in which we will perform all the movement of body and arm, trying to simulate the point of impact advanced and high that has to be in a good serve. Thanks to the elastic band we will obtain that the point of greater tension is in the highest point reason why the gain of power in the last phase of the hit will be greater and the transference to the ser

BAND GOOD MORNINGS Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position. Keeping your legs straight, extend through the hips to come to a near vertical position. Ensure that you do not round your back as you go down back to the starting position. BAND VERTICAL JUMPS Step 1: If you do not have access to vertimax or bands/belt then skip this exercise and move on to the next exercise Dumbbell Squat Jump. Step 2: For this exercise you will need 2 bands, a belt, 2 carabiners and 2 heavy dumbbells (70 lbs minimum) to anchor the bands. Step 3: Stand in the middle with tension on the bands and jump as high as you can. Aim for max height on each jump but also try to get off the floor as fast as possible BAND PULL THROUGH To do Resistance Band Pull Throughs, anchor the band around a pole, furniture or in a doorway.

Continuing with the post related to performance improvement in some sports, we bring you a video that we believe can greatly help those who practice ice hockey. Next we show you how we can train some aspects of hockey with elastic bands. In the next link you can see some videos related to the training with elastic bands for hockey. 📹RESISTANCE BAND TRAINING FOR HOCKEY https://www.youtube.com/watch?v=tZoRIJRMrOM 📹HOCKEY AGILITY STEP OVER DRILL | HOCKEY SPEED | HOCKEY LEG RESISTANCE BANDS https://www.youtube.com/watch?v=Wmx3Z6V70WE 📹TRAIN LIKE A PRO: ON-ICE TRAINING WITH RUBBER BANDS https://www.youtube.com/watch?v=ivKsqegvwuw 📹 TRAINING FOR HOCKEY: 3 EXERCISES FOR A STRONGER TORSO (AND HARDER SHOT) https://www.youtube.com/watch?v=iRN11tJRUwg 📹HOCKEY STICK SPEED DRILL USING BANDS https://www.youtube.com/watch?v=9BR5Yx7mJ9c Hockey is a sport that in some countries is not well known so if you have come to this post and would like to know more about hoc

When we are in the defensive position it is very important to keep the center of gravity low, as most ball come at a low height. An example would be an opponent's volley, with a cut-off effect that slides on the court and reaches below the knee. A common mistake is to have a high center of gravity, which makes our shots imprecise. Normally this occurs because the armed when we are with the center of gravity are made above the ball producing that many times we hit the ball with cut effect. To hit with cut effect is very unadvisable since it is necessary to be very precise to avoid that the ball gets up. For this reason we have designed the following exercise. In the we can see how it is using the elastic bands that go from ankles to the belt, coa that makes that when the position of the player is very high the bands exert more tension, so the player will notice a relief of tension if it lowers its center of gravity.   The material us

Next, we expose a proposal of exercise for the work of the coordination of the paddle player adding the complexity of the addition of an elastic band to make difficult the movements. We can say that this would be a hybrid work between coordination and work of resistance force. It is very important to know the level of the athlete to be able to choose correctly the time and the exercises that are going to be presented. An example is that we are not going to work with the same intensity or difficulty of patterns with a child or with an adult. This type of exercises present a large number of variations with which we can go playing to achieve our goals. As there are many possibilities, a large number of exercises can be designed that will give eta a great variability (an aspect that is highly valued by students). More coordination exercises and information that you can use: https://www.slideshare.net/fasstllc/tt-ladder-guide

With the growth that has experienced the paddle in recent years, the increase in professionalism has increased, ie there is a greater number of people who take a step further this sport and make it their profession, is also seeing lately an increase in amateur players who start in semi-professional and amateur competition. In the moment that the word competition appears there is always the intention to improve the performance for this, so every day there are more people interested in improving their level of paddle. Now comes the question, how can I improve my level of paddle? The solution is very broad, but we can face the question by saying that the performance can improve by increasing the level in the main components existing in this sport, this in my opinion are broad outlines: Hitting technique. Tactics when playing. Psychology of the subject with respect to the game. Physical abilities of the subject. Knowing this, I can tackle the problem of improving by attacking diff

In this post we are going to perform an exercise to improve one of the key aspects when making a good right volley. we are going to work the hit keeping the elbow of the dominant arm near the body. In the paddle all strokes are made close to the body because, in this position is where we find greater control in our blows, in the volley the elbow of the dominant arm is very important because in amateur players is difficult to learn and mechanize the technical gesture, as the tendency is to hit with the arm separated from the body as this gesture can come to noticeare more comfortable than the other. It is important to be clear that in this exercise we will apply tension in the elbow to try to bring it closer to the body so it can be somewhat uncomfortable. It is important to place the elastic band over the elbow joint to allow slight freedom of movement. Next we can see an image of how it would be well placed and badly placed.

Padel is a couple sport in which the movements made by the components are very important for the development of the game. In spite of the fact that the paddle pita is not excessively big 20x10 meters, it is very important to work in pairs to cover as much of the opponent's gap and trajectory as possible, in this way we will always get the ball close to us and avoid leaving free spaces that our rivals can take advantage of. It is important to emphasize that at amateur level the players have to move together, for example, both players have to be in the position of defense at the same time, since if one of them were placed more advanced they would be leaving a very big diagonal hole that could take advantage of the rival. As we can see in the previous image a player would be advanced and another one behind leaving a great space in the diagonal of his field. If a ball passed through that hole both players would have to make a big move to get to the ball. In this image

Continuing with the post "Tips to improve volleying using elastic band 1" we are going to work on other types of exercises to improve volleying. In this case we are going to focus on the transfer of weights at the time of voleaving. When we are going to hit a volley both right and reverse one of the most common errors in amateurs is to make the gesture only with the arm, take a step simulating the transfer of weight without getting it or make the step of the volley backwards. Next, we see a video of a correct execution of the transfer: Next, we present an exercise in which we anchor the elastic band to our waist by means of a belt and the other end to a fixed element or held by an assistant. The exercise consists of making volleys both right and reverse, applying the weight transfer forward, this movement will be hampered by the resistance band, which will make it necessary to make the gesture in an appropriate way to achieve speed with the body. As we ca

In this post we are going to talk about both right and reverse volley, and how to improve some of the key aspects of it. As we all know volley is a stroke that is used being in the net, in which we hit the ball in the air in which it bounces. It is considered an attack hit, although some of its variants can be considered transition or continuity. When we are trying to improve our volley, one of the main points to improve is the speed of the movement, as this has to be technically performed properly, but with considerable speed for our volleys are aggressive. An error that often occurs is the lack or inability to accelerate the arm to meet the technical requirement that is to keep a short armed and in front of the line of the body. When this lack of speed occurs, a much wider movement is usually executed to benefit the speed. The problem lies in the loss of the correct technical execution of the volley (wide arming, turning of the body...). To solve this problem there is an exerci

Stretching is a method of training that will help stretch the muscles.  So if practiced regularly will increase flexibility, preserve muscle quality and improve the ability to perform movements.  Besides that it is an effective method to prevent injuries, contractures or any other joint and muscular trauma. SHOULDERS AND CHEST HAMSTRINGS HAMSTRINGS AND GASTROCNEMIUS TRICEPS AND TRAPEZE In this PDF we can find a super manual about resistance bands: Resistance Band & Tubing - Instruction Manual

It is very important that children do physical exercise, to improve their health, their physical performance and mainly to develop quality of movement. Children from very young should learn to move practicing very global sports and develop their basic physical abilities, where a very important one is strength. The strength has to begin to train over ten years, this gives children greater ability to jump, run faster, be more agile. All this has a fundamental transfer in the sports that they practice, but always bear in mind the training load, since in children it plays a fundamental role to prevent injuries and improve performance. A material that can be used and that is very versatile are the resistance bands, since we can easily control the tension it produces and is easily transportable and cheap. It is a highly recommended material for physical education classes.

Training with a partner is a good way to motivate and train stronger. It also helps us to be able to perform different exercises and train at the same time. A very useful and simple way is with an resistance band and doing the exercises that we will show. 1. Press Pallof 2. Horizontal Chest Press 3. Horizontal Row 4. Lunge For more information, click on the following link: https://es.slideshare.net/ResistanceBandsPhysio/resistance-bands-physio

Tennis is an individual sport that requires a high physical condition. It is characterized by short sprints at high intensity, high levels of muscular strength and concentration, but the most important thing is to have a high technical level to control the trajectory of the ball. If we do not have a good physical condition, fatigue accumulates and efficiency in the technique of the blow is lost. Therefore, we will show several exercises with resistance bands that are very useful to improve running speed, lower train strength and train the muscular decompensation of the upper train, caused by the gesture of the blow. 1. SIDE RACE 2. EXTERNAL ROTATOR 3. SQUAT + JUMP 4. MOVILITY AND STRENGHT FOR GLUTEUS MEDIUS https://www.youtube.com/watch?v=zpamZMlEyko If you want to learn a little more about tennis and the use of resistance bands in training, click on the following link. https://static1.squarespace.com/static/542e007be4b08e60716458a7/t/5b165

In this part we will show several exercises to warm the muscles involved in the mobility of the scapula. The mobility of the scapula is very important for exercises such as bench press or pull-ups, so elastic bands are a good tool to improve the mobility and strength of the muscles involved. In the following video, FisiOnline will explain in a practical way how to work the scapular mobility with resistance bands and its application to prevent injuries. https://www.youtube.com/watch?v=OebslEUBSv8

Warm up before starting training is very important to prevent injuries and improve performance. In this post we will show several warm-up exercises for the shoulder. The elastic bands are a good tool to warm muscles as they offer us a small resistance to pre-activate the musculature. 1. External rotators: 2. Internal rotators: 3. Lateral deltoids: 4. Posterior deltoids: Here we leave you a proposal of strength training with resistance bands, so that you have all the possible options. https://acewebcontent.azureedge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_237.pdf

The Crossfit has gained great popularity in recent years, positioning itself as one of the biggest fitness trends in the world. It is a sport based on constantly varied exercises, with functional movements, executed at high intensity. It is a very technical sport since it combines movements of various sports disciplines such as weightlifting, gymnastics, calisthenics and running. It can be done individually or in groups, and the sessions are usually short, varied and adaptable depending on the level of each participant. In Crossfit a great variety of material is used, from rudimentary material like truck wheels to rings, kettlebells and of course resistance bands. Strength training is very important in this sport, therefore, the use of resistance bands is fundamental to develop training successfully. But the bands can not only be used to apply load to our workouts, but also to be able to improve our technique and make it easier for us to carry out, when we do not have experience,

In the previous entry we have seen 4 exercises to perform before your leg routine in the gym. Now we will see 4 more exercises to add or replace any of the above, the goal is to have a wide range to choose from to meet one of the principles of training: VARIABILITY. Let's get to it: 1- Raised Abductions: 2- Hip thrust: 3- Kick in quadrupedics: 4- Dead lift: More exercise with elastic bands in:  https://es.slideshare.net/Diabetesforall/resistance-band-exercises-bhf

Warming up before a ride incresases your heart rate and therefore your blood flow thanks to which more oxygen reaches your muscles. Additionally, your range of motion (flexibility) should be increased by dynamic stretching. After a ride, cooling down is vital to get the heart rate to return to its resting rate. A resistence band can be a great add-on to your warm up, cool down and strength taining. Here are some basic resistance band assited warm up and cool down stretches that you can do pre and post ride. In this post we will see 4 exercises to do before you start your workout routine fot the lower body in the gym: 1- Quadrupedial Abductions: 2- Kick back: 3- Squat: 4- Lying down abductions: To learn more see the following video:   Band Exercise Warm Up for Legs & Hips