Tag Archive for: Kinetic Bands Workout

Using Kinetic Bands To Workout

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Body strength is naturally associated with being an athlete, from the 98lb. high school wrestler to the 390 lb. offensive lineman, strength is key to success. The question of what method to use to workout, because strength can only be increased by building muscle, without becoming injured, is often hotly debated.

There is no one method to build strength, because the term strength itself is ambiguous. A well built gymnast, an incredibly strength dependent sport, will pale in size and muscle development of a professional body builder, a sprinter will be leaner than a football fullback, although they both run for a living.

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One method of exercise which has increased in recent years is the usage of kinetic or resistance bands, as a way to maximize workout results. This is not a new concept as isometrics, basically the same thing as far providing resistance, has been used for years. Springs and large elastic bands have been incorporated into workout routines since the 1900’s or earlier.

However, with today’s increased technology and the wide variety of synthetic materials available, the kinetic bands which can be utilized have been greatly increased to accommodate nearly every sport we play, baseball included.

The main advantage these bands provide is the ability to provide the benefits of resistance training, while performing the actual physical performance motions you are trying to improve. This serves to not only strengthen the targeted muscles, but re-enforces muscle and neurological memory, which further decreases reaction time, thus increasing performance.

Technique and strength training drills, utilizing kinetic bands, can be incorporated into a training regiment which will increase your speed. For this drill you would need resistance bands connected in such a way as to give resistance when you raise your knees towards your chest.

Sample Drill Procedure:

Concentrate more on technique than speed of your sprints. Your upper body should be erect, straight over your hips, do not lean forward. Lift your knees as high as you can towards your chest as you run.

Increasing Range

The first step is always critical in attaining maximum speed as quickly as possible, thus increasing your chances of reaching balls hit deep in the hole or behind the base. The speed and the explosive power of that first step can be enhanced by performing drills while bands are attached to your affected body part.

Sample Drill Procedure

Attach the bands to each ankle providing resistance while you attempt to open your legs wider. Standing with feet slightly wider than shoulder width, shuffle sideways extending your left leg sideways then bringing your right leg to meet it. When finished repeat using the opposite leg going the opposite direction.

This exercise will increase hip flexor strength, a major muscle for increasing lower body quickness, and when resistance is removed, the legs will react quicker, which will also affect the cross over step as it will become explosive allowing more ground to be covered in less time.

Strengthen Legs for Hitting & Pitching:

Sample Drill Procedure

Attach bands to both legs. Perform a normal wind up and delivery as well as a stretch and delivery. Hold at every stage for several seconds (example: leg lift, leg plant) building strength in every muscle required to perform each portion of the windup and delivery, enhancing performance.

Sample Drill Procedure

Attach bands to both ankles. Perform your normal hitting techniques, Starting Mechanism, Stride Forward, Open Hips and follow through with your swing. For maximum performance hit balls off a Tee while performing this drill.

Kinetic Bands – Use and Benefits

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Kinetic bands add unique set of exercise to workout sessions. They help one to get leaner and stronger. They are mostly used by athletic trainers and also find application in the field of physiotherapy.

Runners use this type of resistance for improving their performance. They make thigh and knees stronger. There are some other benefits of using these bands.They improve agility as well as flexibility.

kinetic bands

Improves Flexibility and Agility

Kinetic bands like other resistance band exercises improve flexibility of the body. Exercising with these bands makes one more agile.

Better Balance and Stamina

Training with these equipment improves balance of the body. It also heightens stamina during intense athletic performance (not allowed in actual athletic events).

Leaner Body

Since they pose more difficulty to free movement of body, exercise is more intensive. It makes the body leaner and fitter. It also improves postures.

Inexpensive

The biggest advantage of these bands over traditional equipment is cost effectiveness. They come at a cheap rate and buying a pair or two is not a problem. They are usually available in all sports and fitness equipment shops.

Easy to Use

The bands are easy to use and could be easily learned to use. Few sessions can make you an expert in band training.

Use It With Other Traditional Exercises

You can use band training with some other traditional exercises. This will add variety to existing set of exercise that you are doing.

Take Less Storage Space

Bands are small and take less space for storing. Machines and free weights take more storing space. They are so small that it can be accommodated in one’s pocket.

Portable

Some people are diligently committed to their training program. They do not wish to miss their regular exercise. A pair of resistance bands will give the opportunity to do your workout wherever you want. They are portable and are a good exercising companion while you are travelling.

Using the Bands

Many athletes use kinetic bands for training themselves. It is an effective tool for improving their performance. Sprinters and jumpers predominantly use them.

The bands are attached to both the legs above the knee. Make sure the strap is tight enough to avoid sliding. You must remember that they should not be worn in athletic events like matches and games.

Choose the Right Level of Resistance Bands

Bands come in varying levels of resistance and are coded with different colors to denote different levels of resistance. Young athletes (men as well as women) use lower level of bands for training themselves. Bands with medium level of resistance are used in athletic drills. Higher resistance is not recommended for normal people. Athletes who have gained enough strength with intense exercising use them for further improvement of their performance.

Kinetic bands make leg and hip stronger. They also improve cardio endurance of the body.