healthandfitness

Current Issue

Subscribe Today!

5 Resistance band drills

Flying this circuit workout regimen will pay off in the long run on the court.

	Double Resisted Rebounders Sets: 20 Each • Anchor the band very high off the ground so you have to jump to reach it. You might need to double the band over in order to accomplish this. • Place circular tubing around your legs just above your knees • Keep tension against the tubing throughout the entire motion. This will help develop lower body strength so the knees do not collapse inward upon landing from a jump. • Jump up, reach for the handles and pull them rapidly down into your chest with elbows out as you land • Repeat Tips • Start with a 1-step takeoff • Face away from the bands so you have to twist in the air to grab the handles • Add a weighted vest
	Double Resisted Re Step and Hi/Lo Press Bounders Sets: 10 Each • Anchor the band at waist level • Grab the handles, face away from the anchor and make sure the band is running inside of your arms • Step out with your right foot and press both bands forward as if making a chest pass • Step back together, relax your arms and then repeat by stepping out with your left foot and pressing both bands forward • Repeat, but this time as you step forward with your right foot, press forward and down with your arms as if making a bounce past • Repeat this bounce pass motion with your left foot coming forward • Continue this way until you’ve completed 10 “chest pass” motions and 10 “bounce pass” motions Tips • One-arm chest and bounce pass motion • Step diagonally as you press • Drop-step and press
	Double Resisted Defenders (partner optional) Sets: 15 Right; 15 Left • Anchor the bands at waist level • Place circular tubing around the legs just above the knees • Keep tensions against the circular tubing at all times • Grab the handles, face away from the anchor and assume defensive position • Have a partner move a basketball from their left hip to above their head • Start with your right hand, and as you reach high to defend the ball above their head, also step laterally with your right foot • Complete given number of reps on your right side and then repeat the exercise on your left side Tips • Have your partner dribble a few times to the right or left so you have to slide • Ask your partner to mix things up so you’re forced to react with the appropriate lateral movement and defensive high hand
	Shot Blockers (partner optional) Sets: 10 Right Hand High; 10 Left Hand High • Anchor the band at knee level • Grab the handles, face away from the anchor and assume defensive position •Have a partner go into a shooting motion • Start with your right hand and as you jump, bring your right hand high and forward in attempt to block the shot • Complete given number of reps on your right side and then repeat the exercise on your left side Tips • Alternate between left and right hands • Use a circular tube around your legs just above your knees • Add a weighted vest
	Lat/Cut/Sprint/Drop Sets: 1 minute Note: Repeat this sequence 5 seconds lateral slide, quick cut, 5 seconds straight sprint, quick drop-step to opposite side, 5 seconds lateral slide • Anchor the band at waist level • Grab the handles and turn laterally so your right shoulder is facing the anchor • Assume defensive position and begin to slide laterally against the band for 5 seconds • Turn quickly and cut and run forward against the bands for 5 seconds. Focus on driving your knees up and forward. • Allow your left foot to drop back so your left shoulder is facing the anchor and begin to slide laterally against the band for 5 seconds • Quickly turn and cut and repeat the entire sequence until 1 minute is up Tips • Increase the time of each movement • Add a weighted vest • Add a few jumps into the forward run sequence
	Basketball Bands Circuit Quick Hitter 1 Double Resisted Rebounders x 20 2 Step and Hi/Lo Press x 10 of each 3 Double Resisted Defenders x 10 Right & 10 Left 4 Shot Blockers x 10 Right & 10 Left 5 Lat/Cut/Sprint/Drop x 1 minute Rest 1-2 Minutes Repeat

Home \| Current News \| WNBA News \| College News \| High School News \| Instruction \| Player Features \| Health & Fitness \| Industry Insider \| Calendars \| Basketball Store \| Classifieds \| Subscribe \| Advertising \| Contact Us
© 2007 Women's Basketball Magazine, Inc.