Resistance Band Workouts: Ideal for Maintaining Strength

September 26, 2013

Must See Strength Training Videos

 

When you can't get to the weight room during the season, use resistance-band exercises as a convenient way to maintain strength. Portable, inexpensive bands can be used outdoors or at home for a before-school workout, or a few times a week after practices and games. Resistance bands are sold at sports equipment stores and online, and they come in different sizes—generally, the thicker the band, the greater the resistance.

When you're pressed for time, try this 15- to 20-minute resistance band workout on non-consecutive days (for adequate recovery). It incorporates balance, upper-body pushing and pulling movements, lower-body power and core strengthening exercises, endurance (by supersetting exercises with brief rest periods), and flexibility (with cool-down, upper- and lower-body static stretches).

Bent Over Rows target the biceps and back muscles needed for pulling down opponents on the football field or wrestling mat, for example. Side Lunges and Twists are an excellent core-strengthening combination, useful when rapidly turning and twisting to catch a pass or chase an opponent. Squats and Chest Pressouts and Alternating Forward Lunges and Presses help you maintain the lower- and upper-body strength required for pushing away opponents in contact sports.

Resistance Band Workouts

Guidelines

  • Perform all of the exercises while standing. Standing movements are weight-bearing, reversing fat-burning metabolism and enhancing bone density to minimize the chance of broken bones.
  • Perform as many reps of combo exercises as you can in 60 seconds.
  • Proceed to the next set of combo exercises without rest.
  • Rest 30 seconds to hydrate, then repeat each circuit.

Equipment

  • 1 Resistance Band (tension: 80% RM)
  • Timer

Resistance Band Circuit No. 1

Perform the following combo exercises with the band under your feet. Hold the handles with an overhand grip either at waist or shoulder level, depending on the exercise.

Single Leg Squats/Upright Rows

  • Begin with your left knee slightly bent and your right foot off the floor with your right knee bent.
  • Hold handles shoulder-width at waist level.
  • Squat with your left leg and simultaneously pull the handles up smoothly, in one second, to chest level.
  • Pause one second, lower in two seconds and repeat.
  • Do as many reps as you can in 60 seconds, then without resting do the same on the right side for 60 seconds.

Single Leg Squats/Overhead Presses

  • Without resting, hold the handles at shoulder level.
  • Bring your right foot off the floor.
  • Squat with your left leg and simultaneously press the handles quickly overhead and hold one second, then lower to the starting position.
  • Perform as many Squats/Overhead Presses as you can in 60 seconds, then do the same with Right-Leg Squats/Overhead Presses.
  • Rest 30 seconds to hydrate and repeat Circuit 1 combo exercises before proceeding to Circuit 2.

Single-Leg Squats/Upright Rows and Overhead Presses promote balance and core stability (abdominal, middle and lower back muscles are engaged when performing exercises on one leg). Your legs, hips, arms and shoulders will be burning from these superset combo exercises, which also build lower- and upper-body muscular endurance needed for long games and extra-long practices.

Resistance Band Circuit No. 2

If you're exercising outdoors, loop the band around an immoveable object like a tree trunk or a pole. At home, loop it around a bedpost or other sturdy object.

Bent Over Rows/Side Lunges & Twists

  • Loop the band around a pole, post or tree at waist level.
  • Assume an athletic stance 1 to 2 feet away from and facing the pole.
  • Bend at the waist holding the handles with an underhand grip.
  • Explosively pull the handles toward your waist, pause one second, then return to the starting position in two seconds.
  • Perform as many reps as you can in 60 seconds.
  • Without rest, turn laterally right and hold both handles close together.
  • Lunge with your right foot while simultaneously pulling the handles across your body.
  • Pause one second, return to the starting position and perform as many reps as you can in 60 seconds.
  • Repeat this routine on the left side.

Squat and Chest Pressouts/Alternating Forward Lunges and Presses

  • Face away from the post, tree or pole and hold the handles with an overhand grip at chest level.
  • Squat and simultaneously press the handles quickly away from your chest.
  • Hold one second, return to starting position and do as many Squats/Pressouts as you can in 60 seconds.
  • Without rest, alternately lunge forward with your left foot and press the handle with your left arm away from your chest.
  • Quickly return to the starting position.
  • Lunge forward with your right foot and press the handle with your right arm away from your chest.
  • Alternate left-right Lunges/Presses for 60 seconds.
  • Rest 30 seconds and hydrate.
  • Repeat Circuit 2 exercise combos.
  • Finish with upper- and lower-body cool-down static stretches.

Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Must See
Evan Longoria's Hitting Drills Evan Longoria's Hitting Drills
Views: 9,799,510
Skylar Diggins Attacks the Off-Season On and Off the Court Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 8,144,735
Why You Should Never Doubt Colin Kaepernick Why You Should Never Doubt Colin Kaepernick
Views: 24,857,320

Featured Videos

Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling Views: 1,175,887
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 23,428
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 71,092
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

Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,251
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,426,460
Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,836
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,836
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,268

Load More
More Cool Stuff You'll Like
Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

strengthen your core (delete) Since strength and power emanate "from the inside out," improving core strength and stability is important to athletic...

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

The Most American Workout Ever

The Most American Workout Ever

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

YardBarker