Exercise of the Week: Sidewinder Band Walk and Sled Pull Series

June 6, 2012

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Sidewinder Band Walk and Sled Pull Series, which includes two exercises ideal for improving hip strength and mobility.

Who’s Doing It

  • Herschel Walker, MMA fighter and former NFL RB

Muscular Benefits

  • Activates hip and other lower-body muscles before a workout
  • Strengthens glutes
  • Improves balance, stability and mobility

Sports Performance Benefits

This hip activation series was designed to prepare the hip muscles for the rigors of an MMA fight. In particular, it builds hip strength for a solid stance and improves hip quickness and mobility for powerful kicks and movements in any direction. Although the series was designed for MMA athletes, it is great for football, hockey, basketball and soccer players, since it involves movements in multiple directions from the ready position.

Lateral Sidewinder Band Walks

  • Assume wide stance quarter-squat position with resistance band attached to ankles
  • Shuffle to left for specified distance
  • Shuffle to right for specified distance

Sets/Reps: 2x10 yards each direction

45-Degree Sidewinder Band Walks

  • Assume wide stance quarter-squat position with resistance band attached to ankles
  • Shuffle twice to the left at 45-degree angle
  • Rotate hips and shuffle twice to the right at 45-degree angle
  • Repeat for specified distance

Sets/Reps: 2x10 yards each direction

Sled Pulls

  • Assume lunge position with sled belt looped around waist. Remove slack from cord
  • Perform Walking Lunges in a continuous, fluid manner. Do not stand up between lunges
  • Repeat for specified reps

Sets/Reps: 2x6-8

Coaching Points

  • Perform Lateral and 45-Degree Sidewinder Band Walks followed by Sled Pulls
  • Drop hips and maintain low stance for all drills
  • Use no more than a 45-pound plate for Sled Pulls

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Skylar Diggins Attacks the Off-Season On and Off the Court Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 8,027,087
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,311,912
Dashon Goldson: Dashon Goldson: "You Just Gotta Have Heart"
Views: 6,269,599

Featured Videos

Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Views: 243,040
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,319
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,097
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,211
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,865
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,918
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,560

Load More
More Cool Stuff You'll Like
Dig Like a Pro: Exercises for Volleyball Mobility

Dig Like a Pro: Exercises for Volleyball Mobility

Fast-paced sports, such as volleyball, require quick reactions in multiple directions. During reactive movements, athletes do whatever it takes to get...

4 Ways to Increase Lacrosse Shot Rotational Power

4 Ways to Increase Lacrosse Shot Rotational Power

3 Drills for Better Hip Mobility

3 Drills for Better Hip Mobility

Fundamentals of a Pre-Workout Warm-Up

Fundamentals of a Pre-Workout Warm-Up

6 Thoracic Spine Exercises to Improve Mobility

6 Thoracic Spine Exercises to Improve Mobility

Add Warrior Poses to Your In-Season Training

Add Warrior Poses to Your In-Season Training

YOGA FAILS, FIXED: How to Not Mess Up Downward Facing Dog

YOGA FAILS, FIXED: How to Not Mess Up Downward Facing Dog

Are Tight Hips Slowing You Down?

Are Tight Hips Slowing You Down?

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Mobility Training for Hockey Goalies

Mobility Training for Hockey Goalies

The Yoga Warm-Up for Basketball Players

The Yoga Warm-Up for Basketball Players

Best Joint Mobility Exercises

Best Joint Mobility Exercises

Pre-Workout Warm-Up Steps You Can't Afford to Skip

Pre-Workout Warm-Up Steps You Can't Afford to Skip

Dynamic Warm-Up Exercises Done the Right Way

Dynamic Warm-Up Exercises Done the Right Way

How Hockey Goalies Can Get More Flexible for a Better Butterfly

How Hockey Goalies Can Get More Flexible for a Better Butterfly

Build a More Powerful Golf Swing With These Mobility Drills

Build a More Powerful Golf Swing With These Mobility Drills

Green Bay Packers Discover Football's Fountain of Youth

Green Bay Packers Discover Football's Fountain of Youth

Reducing Tight Hamstrings without Stretching for Hockey Players

Reducing Tight Hamstrings without Stretching for Hockey Players

The Importance of Recovery Workouts

The Importance of Recovery Workouts

The Most Important Muscle You've Never Heard Of

The Most Important Muscle You've Never Heard Of

Optimizing Energy Transfer in Your Lacrosse Shot

Optimizing Energy Transfer in Your Lacrosse Shot

You're Doing It Wrong: The Warm-Up

You're Doing It Wrong: The Warm-Up

The Best Stretching Exercise for You

The Best Stretching Exercise for You

Improve Your Balance with Stability Ball Exercises

Improve Your Balance with Stability Ball Exercises

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Dynamic Warm-Up Exercises for a Safe, Effective Workout

Flexibility for Cross Country From the Ground Up

Flexibility for Cross Country From the Ground Up

How to Fix 4 Common Tight Areas in Your Body

How to Fix 4 Common Tight Areas in Your Body

Why You Shouldn't Stretch 24 Hours Before a Game

Why You Shouldn't Stretch 24 Hours Before a Game

These 9 Exercises Will Improve Your Hip Mobility

These 9 Exercises Will Improve Your Hip Mobility

3 Tips To Make Your Stretching Routine More Effective

3 Tips To Make Your Stretching Routine More Effective

Animal Flow Scorpion Reach for Injury Prevention

Animal Flow Scorpion Reach for Injury Prevention

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

Increase Your Flexibility Without Stretching

Increase Your Flexibility Without Stretching

Balance Exercises That Are Game-Changers

Balance Exercises That Are Game-Changers

Go the Distance With This Baseball Yoga Warm-Up

Go the Distance With This Baseball Yoga Warm-Up

How to Release Muscle Knots and Trigger Points

How to Release Muscle Knots and Trigger Points

3 Exercises That Fix Common Baseball Hip Mobility Issues

3 Exercises That Fix Common Baseball Hip Mobility Issues

Must-Have Additions to Your Baseball Stretching Routine

Must-Have Additions to Your Baseball Stretching Routine

Why and When You Need to Change Your Pre-Game Warm-Up Routine

Why and When You Need to Change Your Pre-Game Warm-Up Routine

YardBarker