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We get lots of questions on how to use resistance bands for speed, especially when it comes to helping people run faster in any sport and as part of their speed training program for soccer, football, track and most any other sport where speed matters.
Questions like how, or, where to attach them so they won’t easily break when while using them. We recommend attaching them to an immovable object (relative to your own strength) such as a steel pole as well as one that doesn’t have any sharp edges that may tear your band.
Another question we often get is, “how much effort you should use?” We recommend using between 70-80% of your maximum strength for each isometric exercise and to get an idea of how much effort this is, you should feel like you need to take a break after holding a steady (static) position with the band for about 10 seconds. If you can hold it longer than, say, 15 seconds you probably are using less than 70% effort. Also, if you have trouble holding the band in any position for less than 10 seconds, you are probably using more than 80% effort.
Even questions regarding proper positioning, while it may seem easy, can be a little more challenging for some depending on where they plan to use them.
All it takes is to first get into the final exercise position, one time, and see how the resistance feels. If it feels too hard, as in too much resistance, then move back closer to where the band is attached and try again. This will prevent the band from stretching too far and lower the resistance. If it feels too easy the first time you try it, then step a few more inches away from where it’s tied. This will cause your band to stretch further thereby increasing the resistance it can supply.
Proper positioning of each exercise will become easier the more get you get familiar with them.
And other questions we get routinely asked about are how to increase the resistance as you get stronger as well as how to maintain your safety with good balance during an exercise.
Use two bands to increase the resistance level and stabilizing the body by holding on to a chair with his left hand, for balance.
Go here for more about Resistance Band Training
If you have any other questions regarding how to use resistance bands please contact us at athleticquickness.com.
To purchase a speed training program go to https://www.aqspeed.com
[This post originally appeared at https://aqspeedtraining.wordpress.com/2018/05/31/how-to-use-resistance-bands/]