Resistance Band Training Drills (Speed)
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- Опубликовано: 25 авг 2019
- BUY YOURS HERE: Gritin Resistance Bands: amzn.to/3bbKjPL
Check out Part 2 Here: • RESISTANCE BAND DRILLS...
Do resistance bands really work? Check out our guide for how to use Resistance Bands to improve your Football skills. Everything from Shooting, power, speed and agility can be developed using these amazing training aids!
TIME & REPS:
Each practice should be performed for 25-30 reps each. Start with light bands and gradually increase the strength of the band.
SETS: 2-3 sets of each exercise -if you are recovering from injury, 1-2 sets is better until you feel 100% fit.
Allow rest time between sets to allow your muscles to recover!
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1min-1:30 rest in between
2:13 running man 25-30 reps
2:25 in and out 25-30 reps each leg
2:38 jumping jacks 25-30 reps
2:49 leg raises 25-30 reps each leg
2:59 crab walk 25-30 reps each leg
3:16 ball striking 25-30 reps each leg
3:29 side steps 25-30 reps
3:38 horizontal strike each leg
3:50 calf raises each leg
4:05 ankle flex each leg
4:12 jump kicks each leg
4:30 power kicks each leg
Thank you!!
your welcome guys
Should I do this everyday
@@jo24ss37 should I do this everyday
How many sets??
Would you like to see more resistance band training drills? Let us know in the comments!
How many repetitions? Detailed info would be great for beginners who aren't sure of number of repetitions
It depends on your experience level. Aim for 10 of each and then start to steadily increase to sets of 15/20.
Once you have trained this set of reps for a few days, increase the strength of the band!
@@CatalanSoccer thank you
Yes more of these drills please!
Catalan Soccer yeeeeeeeeeeeees
Thank you so much for including the reps and sets for injuries
Yes pls. More resistance bands exercises for speed
More of a basketball person but I know these would help my overall speed and quickness. Thanks alot!
Thanks for video man!
Yesterday bought that 3 mini bands by power
Just what I needed Ben thank you Duane and JCT
Love this video! I love resistance bands during my offseason. Really help with explosiveness
Silva Academy thanks Guys! We appreciate the support!
if you liked this check out our latest Speed ladder drills! ruclips.net/video/uJTYDAuyBWI/видео.html
This is very helpful. Thanks
You are a legend mate
Thank you man Nice Drills 👍
Thank you very much mate 👍
Thank you for this
excellent no nonsense
Thank you for sharing your drills
Excellent exercises. Thanks a lot !!!
You’re welcome man, thanks for the support! ❤️
I’m definitely going to do this🔥🔥
Awesome Marco, let us know how you get on 🤙🏻
Thank you very much for this!!!
You’re welcome! Thanks for the support!!
absolutely spectacular video
Thanks bro 👊🏻
Amazing thank you my brother 😍
Great informative content, thank you.
Gracias!
Keep this great stuff up bro
Thanks Harry. if you liked this check out our latest Speed ladder drills! ruclips.net/video/uJTYDAuyBWI/видео.html
Thank you
Bloody loved this, thanks
Thanks! Hope it helps your fitness!
AMAZING VIDEO
Thank you!!
Thanks for watching! If you liked this check out our latest Speed ladder drills! ruclips.net/video/uJTYDAuyBWI/видео.html
Never knew how useful resistance bands were! Great video
They really are if they are used regularly!
@@CatalanSoccer please reply how often should I use them bc I’m 13 idk if that’s young to be using these or not
They can certainly be used at your age, but stick to light or extra light pans to prevent any muscle strains
Thanks man 💪
Thanks for the support bro! if you liked this check out our latest Speed ladder drills! ruclips.net/video/uJTYDAuyBWI/видео.html
Great video mate
Thanks Lloyd!
Great workout science in playing at a high standard in soccer this helps during lockdown
Since
Not science
Brilliant Video!!
Thanks Bro!
Great band sessions! What would you recommend to strengthen the VMO?
www.healthline.com/health/fitness-exercise/vastus-medialis-exercises
Tried this on my channel and it set my hamstrings on fire lol
Will these help with quickness? Thanks again, just got bands today and did my first workout with them.
Yes please
Could u please give an warmup for ur leg that will help it to reach its fastest pace
I found this video great! Will try these and add them to my weekly Conditioning routine.
Awesome! Hope it helps!
@@CatalanSoccer do you have anything for upper body conditioning? I'm a coach/personal trainer and like to implement all sorts into my programmes, always looking for new ways to manvoure our bodies.
Thanks bro! We tend to focus on Lower body for our football followers!
@@CatalanSoccer cool man, I'll follow, I'll check your stuff out. I used to play quite well back in the day. Totti was my nickname in secondary school lol!
Haha one of the greats! They don’t make players like him anymore! Thanks bro! You got a channel yourself?
Tnx bro it’s very helpful
Happy to help
Is it okay if i mix it up with my weight training in a week ? Good video btw love the detailed exercises
Absolutely! It’s always good to mix up resistance and speed with weight training too! Just don’t over do it!
Thank you i do this training 1 time in a week and its really has Helped me ⚽️💪
That is great to hear! Keep up the great work!!
if you liked this check out our latest Speed ladder drills! ruclips.net/video/uJTYDAuyBWI/видео.html
Great vid, thanks!
Thanks for watching!
@@CatalanSoccer so will these help with quickness? Btw thanks for the quick response
They certainly will. With a regular session we have found that players increase top end speed AND acceleration
Good video
Need more brother
Loved your workouts... My legs have literally fired up. But I just wanted to know that should I do it everyday or should there be a rest day in between?
Rest days in between are always a good idea! Especially if you’re feeling the burn afterwards!
@@CatalanSoccer thanks a lot for the advice.
Soccer❌❌ football✅
Cry about it
@@Toy_Chica887stfu
@@khalon4685 what are u , a side show?
@@Toy_Chica887 no one cares about ur pitiful American opinion😂😂
@@BlackCat-vz8jn no I'm Asian smart boy...
Thanks for these videos there brilliant...
Two question....I have to boys thst play soccer 8 and 12 both love learning and absolutely love doing all the hard stuff they are so addicted to improving themselves to be the best they can be..
Are these exercises good for soccer and if so what can they benfite from these drills????
Thanks mate
Absolutely! They were developed for players to train without the ball but improve their power, strength, balance and explosive speed! Start them with light bands and then work their way up as they increase in strength!
Thanks for the support mate!
Nice more videos upload
How many times should we do it each day?
Pls could u add sets and reps
Oh my god thank u
You’re welcome Stanley!
Should be on a squat position when doing the drill ?
I’m a rugby player but I still use this helps so much thanks 💪
That’s awesome! Can be used for lots of different sports where you need to be explosive and powerful! Thanks for the support ❤️
My guy
HI, got a question. What would be the rep/set ranges you would recommend at the beginning and how would you increase these repitions/sets over time??
Thanks though has really helped me with speed training. :-)
Hi George! The sets and reps will usually stay the same for the exercises but to male things harder you would increase the strength of the band instead of increasing the reps!
Nice vid, thanks! Can I do this with my u10 kids as well?
Yes absolutely! Just stay on light and xtra light bands to prevent injury from overloading their muscles. Great for speeding up footwork!
if you liked this check out our latest Speed ladder drills! ruclips.net/video/uJTYDAuyBWI/видео.html
Excuse me but can you please tell me how many calories does this workout burn? Doing all the exercise 3 times I mean
Love your workouts. How many times per week should I do these?
3-5 depending on your other training regime!
Which of the workouts do you recommend for getting stronger calfs and legs for basketball? Like for jumping and such. Thanks for the help
Squats are your best way to do it, resistance squats, squat jumps, single leg squats, all great for improving jump height and power!
@@CatalanSoccer Thanks a lot! And is it okay if all i have is a red resistance band? I'll just do low sets every day. And which exercises will help for my speed on the basketball court? Thanks
Ridwan Yusufi the shuffles back and forth will help your foot speed. Be careful with red bands, always warm up before with some stretches and make sure you don’t go into the exercises with cold muscles! 💪🏻
@@CatalanSoccer Alright Thanks Sir!
Great video bro, i just have one question Will this increase my speed and explosiveness in a Month? Or more. Thanks
Thanks man! It will take 4-6 weeks to start seeing results, it’s a long term commitment but has massive benefit if you stick to it!
Catalan Soccer I am also going to train in the gym and taking protein supplements to train my legs Will i see results faster?
cool video. can i progress from light resistance band to heavy band through slow progression and same exercise shown in video
Absolutely! All these exercises are safe to do with any strength band as long as you have built up the strength slowly!
Can I do 1 set of everything in the video each = 25 rep instead of 3 set for everyday except Sunday.. will it be still effective? I started with the medium since light and extra light is easier 😅
Is the exercise changed while changing the leg in horizontal
No it stays the same 👍🏻
How many reps per side?
How many sets of each exercise?
Thank you!
3x12
and for fast feet is this useful??
Hey, I have a question, I usually do 10-15 short distance sprints followed by leg exercises like squat jums, wall sits and nordic curls and all this 3x a week. How could I implement these bands in my workout?
Bands can be used instead of the squat jumps or as part of the squat jumps, you could either replace some of your exercises with band work or add them to your existing workout schedule!
Which bands did you use for which ones great video by the way
We used medium bands for all exercises! But you should work your way up from X-light to begin with!
What are those boots called
Sir i am 14 years old can I use this bands and exercise....but all are saying that will cause in your height
Can I do these resistance band workouts before a weight session or after?
and also can I do these workouts before my football session or as cool off?
Yes, for those pre activation and cool down sessions, stick to *light* bands to prevent injury.
Fireeeee
Thanks bro 🔥👊🏻
if you liked this check out our latest Speed ladder drills! ruclips.net/video/uJTYDAuyBWI/видео.html
Thanks very much for sharing.
Questions; would you please suggest how many reps per week for a 13-year-old girl? Thanks, and have a great day.
Check the description for f the video for reps. 2 times per week would be fine!
Hello. If my band is running out of elasticity because I’ve used it so much, should I continue using it or move onto a stronger size. I’m on the second to highest band.
Yes move up a band strength! If you are comfortable and have used that strength a lot then you should be fine moving up to the next level! 👍🏻 great work man, keep it up!
How much does it help you?
is it recommended to do all of these exercises, or pick 5 like you would with any other muscle groups?
You can mix it up! Work certain muscle groups if you want to strengthen those specifically, or do the whole routine to get a thorough work out of all areas!
would it help me to make my legs faster? (to do stepover faster or something like that)
Absolutely! Check out part two where we show you football movements with bands to help with skills!
Would these training tips for speed work with track as well??
Absolutely! All speed work can be done with bands! They are excellent for acceleration and getting quickly out of the blocks!
While doing these stretches I felt like they weren’t working out the right muscles, I’m not sure if my form was correct or not. For example,while doing the same in n outs, instead of feeling them in my groin and quads I could feel them in my glutes instead
Depends on what type of resistance band you were using bro
A quick question: I did this 3 times this week then went for a run. My legs felt heavier. I presume this is because I have just started doing it and my legs will get used to it? Similar to leg weight training in the gym if you haven't done it for a while?
You’re absolutely right, what your feeling is a bit of muscle fatigue! But that’s totally normal. As you said your body will cope with the workout better the longer you have been doing it for and then once you don’t feel any fatigue it’s a good time to move up to another strength band!
Love the vid!! Just wondering if it was okay if I do 30 reps each exercise and only do 2 sets. Would you recommend that?
You can do it that way absolutely, just be careful that you don’t do too many reps with strong bands as muscle fatigue can set in and that can cause injury. Try 30 with lower strength bands and then reduce the reps as you increase the strength!
Hey, I am trying to do this for a few months to improve my speed but I feel like I am getting no gains because I don't feel the burn/soreness after doing a set especially after in and out, do u recommend anything
Increase band strength. If you are really strong you could add Ankle Weights to you workouts whilst doing bands for added gains
@@CatalanSoccer thanks
Is it normal for my legs to feel heavy after doing a band workout? Ive been doing them for a couple weeks most days. Thanks
Yes…. But listen to your body, when your legs are that heavy, take a day or two to recover!
how many times a week do you recommend doing these? Is it okay if I incorporate them twice a week (my leg days)?
Absolutely!
How long should it take until you start seeing results
Ivor Biggun 4-6 weeks
Nice video, can I do this at home?
Absolutely! Can all be done from
The comfort of your own home!
@@CatalanSoccer cool thanks
Hello quick question, does sets mean after doing 30 reps of each exercise i take rest then repeat the exercise 30 times again?
1 set is made up of the amount of reps, and then a rest between 30-90 seconds. Then repeat until you have completed 3 sets (with 30-60 seconds rest each time)
@@CatalanSoccer hey ben, so i felt some thing on my legs yesterday, is that normal?
Do we need to do it before dynamic warm up and stretching or after
For light band work this can be used as a dynamic warm up, but if you’re working with heavier bands then you should’ve warming up first!
Can I use tube resistance bands with hooks
With some of the drills yes, but some may be more awkward!
after how long do i change difficulty?/strength?
When you feel that the bands are no longer giving you enough resistance. After a few sessions on one band, you will notice they are no longer stressing your power or strength, at that point you are ready for a higher resistance!
Has your ball striking power increased with those exercises?
Are this workouts helping stability and control on the legs? Because i kinda have knock knees
Yes they hugely improve stability
Hey, am sorry if am bothering you with too many questions, but is it ok if i do some of the exercise incorrectly or its not?
Its jack depends how Incorrectly! So them as close to the video as you can!
Question . I recently started training some boys but wanted to in cooperate these drills u done .. Is it good to do these drills before a high intensity soccer training ? And one more question that might be a little off topic .. Is it okay as well to workouy your core before a high intensity training as well ?
Yes these drills are great for warm ups, and it's also good to work out your core before high intensity training as long as you dont over do it
@@elchivito1375 Thanks and just one more question .. Can you use a foam roller after every training secession ?
Yes absolutely, they are great for recovery!
Does this also work endurance for matches
Yes! Light bands with high reps are great for endurance!
Can this bands also improve my top speed, or just The acceleration?
That’s exactly what they wil help you improve if you stick to a strong and regular workout routine
@@CatalanSoccer Ok, thank you
What age do you recommend kids to start those training? I have kid age 10 wonder if this is appropriate for him. Thanks!
Absolutely, light resistance can help. Just be very careful of going too much too soon and putting extra strain on joints and tendons. Keep everything on light bands till he gets a little older and stronger!
how much time in between sets great video?
90 seconds maximum!
Catalan Soccer thanks for the quick reply🙏🏾
Do you think medium resistance band is best to start of with
Start with a band that gives you resistance without giving you any discomfort. Some people
Would need to start on light. If you have strong legs you could start higher than that, but it’s important to not go too high resistance too soon and cause an injury!
If a want to use it for warm up shall i use the light or the medium one?
Do a set on light to warm up then a set on medium 👍🏻
@@CatalanSoccer thanx
And are these drills for improving your running speed or others?
Running speed, power, core strength, acceleration, they improve lots of things!
@@CatalanSoccer oh ok thanx
Were you doing extra light in the video
Yes we start with extra light and then build the resistance as we build strength!
I'm a player who is getting on a bit and want to prolong my speed I have and maybe even improve my shot power. Will this help me do this and how many times a week should you do it?
Hey! Absolutely, it’s great as part of your conditioning work that help to prevent muscle fatigue and injuries. Aim for 2-4 times a week and you should feel a real benefit from it!
@@CatalanSoccer Thank you for your response and I'll try and do it 3 times a week so I maintain doing it long term and after lockdown.
Best of luck! 💪🏻