Speed Training - Resistance Band Exercises for Sprinters & Runners - Strength Training for Runners
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- čas přidán 19. 02. 2018
- If you are looking to sprint faster and prevent common injuries, then this video is for you! Incorporate these resistance band exercises for sprinters into your speed training program, so you can run faster, increase force production, improve sprint technique, and prevent injuries!
Resistance Bands For Sprinting: sprintingworkouts.com/blogs/t...
Programs: sprintingworkouts.com
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TRAINING & DATA
VMaxPro Bar Velocity Sensor - cutt.ly/suv9EyR
Flat Bottom Running Sled - amzn.to/3d9XXCY
Adjustable Weight Vest - amzn.to/2AzjXdz
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Large Bands - amzn.to/37zaS04
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Strength training for runners is often a contentious debate, with some parties claiming that resistance training is very important, and other groups claiming that strength training makes you slow and bulky.
While both sides of the strength training for sprinters debate have valid points, one thing is for certain - preventing injury and improving force output in the hamstrings, adductors, and hip flexors are all vital for sprint performance and sprint technique.
With these exercises, you can do hamstring and glute workouts from home, develop strength at the track, or incorporate them at the gym as well.
Common search queries relevant to this video:
-Strength training for runners
-Speed Training
-Resistance Band Exercises
-Hamstring Exercises
-Hamstring Workout At Home
-Glute Exercises With Resistance Bands
#sprinting - Sport
1. Banded accelerated strike step 3:09
2. Top speed strike step 3:25
3. Top speed strike step switch 3:57
4. Top speed strike step switch (two bands) 4:23
5. Banded hip flexion 4:54
6. Anti Rotation exercise (inside leg and outside leg) 5:36
7. Leaning hip flexion 7:27
Stop spoiling!!!
I completely loved it! These mechanics were definitely needed
Great Video. The options an athlete has with bands is endless. All brilliant exercises for all runners not just sprinters.
Hey partner cam u tell me where to get these bands
Great video man!
I'm glad you have mentioned hip flexors exercises!!!
Thank you very much!
i love your video ans have learned things i didnt know before.how do you do resistance bands for arm swings
Very good explained. It enables you to get the true nature of all those drills. Thank you very much. J
Where to get these bands
Congratulations. Excelent Video !
Great presentation coach
Good solid workout. Good content.
You are doing great work.🌹
Great video may I ask what's u run the 40
Great wind sounds
Great video and super ideas for stabilisation and strength. Thanks
Thank you sir . If you don't mind my sprint is horrible although coaches tell me I have quickness and power I'm still not able to execute this two important components as efficient as needed? I have no idea what wrong?
Cody, would you use the GHD during the competitive season when an athlete is sprinting 3 times a week, or would that exercise increase the risk of hamstring injury due to slow recovery time?
Your a good athlete Thank you for this incredible content
I learned a lot of from you.I follow you from turkey🖐🖐🙏🏼
Thanks for watching!
Best exercise
Should I do these after or before a workout
Do you have any tips or any videos to point to on resistance band training while being injured? I have an early stage of stress fracture in my foot so I must not put any weight on that foot for a few weeks. I would still like to be able to train speed and certain movements that would maintain or even develop my sprinting while recovering from the injury. Thanks in advance!
HELPFUL! I have the problem where my shin is too vertical and my calf/ankle cant support the weight to create power
Hey can you do a video on sprint shoes(spike&spikeless) please:)
Thank k you from New Zealand
Great tips very useful for football
Thank you this really helped💪🏽😊
Great video
Hi cody can I do band workout in season and pre season also plz reply
Can I use this resistance band excerise for roller speed skating?
Ho wo I love this track🏃😎
Have you seen Stroops bands? What is the fabric on the outside of the band used for?
Super program ! Because of wind, i can't hear well. This exercises must be done under time or under number of repetition ?
Would these exercises be a viable alternative to an elliptical machine? I don't have money for reliable machine, and I hate going to the gym, but the elliptical was so beneficial for me. Could I get the same benefits from resistance bands like you show here?
Which type of tension lbs are you using for this workout?Sir
Sprinting with these bands is quite handy I assume. Core workout is definitely important to improve your sprinting. Anyways, these bands are something I will definitely give a try.
Do u know where to get these bands
what type of knot are you using for the first dril
Thank u sir 🥰🥰
very nice
Can these excerises be beneficial for track athletes over 40??
A little off topic but do you have any recommendations for someone who gets Charlie horses in the calves when sprinting?
When we can do this before sprint or after sprint?
This shit lowkey goated
hii, how many times should we do this a week ??
Can you do these with weights on a cable ?
Very nice 😉
What is the kg resistance in each of the bands that you are using ..?
Should I do this at the beginning of training ?
Where do u get these bands
I want to buy these bands.From where can I get this ?
Can i incoporate bend resistance workout (For explosive speed/power) into my strength training (Like bench press, back squad or deadlift) ? Because i've feel lost a lot of muscle if i just work on resistance band. And then i think, i've lost my strength too. Thanks for the answer, i appreciated it.
Most definitely. You can do bands by themselves, add bands to exercises like DB Bench Press, all kinds of options! Bands are especially useful for trying to accelerate the bar through the whole range of motion, vs slowing down at the top like people usually do during bench, squat, deadlift, etc.
ATHLETE.X would these exercises work for soccer too?
Sir I beg you how to TIE knot for resistance band
Become a Member: bit.ly/3sWnqZ1
Training Programs: sprintingworkouts.com
Good afternoon the bands are not available. The link page is unavailable. Anywhere else you know where I can purchase
@raedoe112 probably both because otherwise you will have only one good leg and that would slow you down
Where did u get the bands partner
Reps & sets for exercises?
Athlete X can i do these 2 first excersises as fast how i can for 8 sec with long rest ?
I would start slow but then speed up as much as you feel is safe.
8 seconds would be a good length
Or better way for improve acceleration explosive and speed will be something like 3 sets of 5 super fast moves with long rest?
I looked up n the link but I don't know what hese using it doesn't the mini band and the others he using
Wow I feel like this what I have been missing the whole time. I am strong and well conditioned but I can’t get past 53 flat on the 400. This will fix my form because I feel like my legs are a little wild in the back and my starts are slow as crap for how strong I am. Thanks for this video. I ran 53.04 for the first meet yesterday, after a sometime I will come back and say what my final PR is by the end of the season. Going for that sub 50!!!
Beerus Sama Dang bro. What workouts did you do to get to 53 second
Flight The Goat React's
200 repeats like 6 plus
Hitting consistent times
Ladders
A couple 300 repeats
Some 450 repeats also
That’s for endurance. There are more
For speed I say sprint anything 100 meters or less at a 100% focused on form
Flight The Goat React's also train with people faster than you
I think that’s most important
Beerus Sama do you do it all in one day or which should you do each say
Beerus Sama You seemed to know because I am a 200 guy bumping up to the 300 hurdles and 4×400
Can these be done everyday or is there only certain days? Like should these be done on speed days, speed endurance, long runs, hills runs, etc
Hey thanks for the question! They be used any day, but you can focus more specifically on a given quality if you keep certain ones for certain days. For example, the two done with the orange band are optimal when paired with acceleration work, while the upright exercises are a bit more specific to speed and speed endurance. Early in the year, I would do them all in the same session to develop the qualities generally, but as the year progresses you can change things up and use certain exercises with certain workloads (such as some for accel days and some for speed days).
ATHLETE.X thank you so much! Will use it in my training. Also can I do this on days I don’t lift weights?
ATHLETE.X also how many sets and reps for each exercise? 3x5 each leg?
same my ?
Kirko48 This was great, I've been looking for "running programs to increase speed" for a while now, and I think this has helped. Have you heard people talk about - Ralebney Running Recoilless - (do a search on google ) ? Ive heard some great things about it and my brother in law got great results with it.
Hi Cody,
Thanks again for your videos. I have a question regarding a topic that I am not sure whether you have covered. Namely, I wonder what are your insights about cadence & stride length. I think this is very interesting because you can have 2 athletes running the same times, though, one might have a very high stride frequency and short stride lenght whereas the other might have the opposite qualities. Accordingly, even though they run the same times they need different trainings (or not?).
So long story short: what is your opinion on this topic? Thanks in advance!
Great question, and probably one I will talk about in more depth in the future.
Often times, a study will show one or the other is the determinant to running fast. As with anything, its probably a combination of things.
This came out in 2011 (www.ncbi.nlm.nih.gov/pubmed/20980924) which showed that it was athlete dependent which factor was their means of success - frequency vs length.
I personally believe that we should aim to sprint with as high of frequency as we possibly can, as long as we do not sacrifice optimal mechanics. Usually the area we can pick up some extra frequency is during the residual phase, where the leg has already produced force into the ground but is either moving backwards or not moving at all. If we can initiate the forward movement of the thigh soon, we can apply force to the ground sooner and ultimate propel ourselves toward the finish line sooner. Upping frequency is an issue if the athlete tightens up as a result of quickness/frequency cueing, so that has to be looked on on a case by case basis (i.e. how someone responds to various cues).
If you see yourself or an athlete increase frequency and the positioning, posture, and overall technique gets thrown out of wack, they are likely over-cooking frequency. If they can do so without hurting technique, then its likely a great thing for them to do when healthy.
Stride length is, in my mind, just a result of how much force you put into the ground in the proper force vector/orientation of force application. I think that is a harder variable to manipulate, whereas cadence and frequency are a little bit easier to modify from one rep to the next (cueing to go quicker or by being more relaxed. Antagonist relaxation is huge when it comes to speed and frequency). Stride frequency is usually a natural result of optimal force application being paired with solid force output capabilities, so likely takes longer to change.
If one adjusts their frequency by a small bit, they might end up achieving greater stride length, because they are now hitting the ground at a more optimal time relative to the stride cycle, and in a more optimal orientation or force vector than when they didn't move with as much frequency.
Hope that makes some sense.
Thanks for your quick reply. Unfortunately the link you shared is either not working or its access is restricted for some people.
Your arguments make a lot of sense. The only thing that shocked me a bit is I always thought that stride lenght was easier to improve rather than stride frequency since the stride frequency is determined by your nervous system and the stride length by your strength (of course I might be wrong).
Nevertheless, sprinters need to train both of them and my question was more oriented towards more advanced sprinting athletes which have already reached (or almost) their highest level and whether they could benefit mostly from specific training focusing in their 'weakest point' (slow stride frequency or poor stride length) or rather a more generic training to keep improving both qualities. This is quite a mean question because I guess both arguments have its pro's and con's and there is no right or wrong answer. However, I consider that it can rise a nice debate and I was interested in knowing your two cents.
Thanks in advance for reading me and if you ever decide to make a video about this topic I will definitely watch it!
Heres a good document which covers some concepts on cadence and stride length regarding acceleration.
www.iaaf.org/download/downloadnsa?filename=4f8ca4ea-8835-411e-b1e1-fcd8ff291b3c.pdf&urlslug=a-new-concept-of-sprint-start-and-acceleratio
Thanks a lot Cody! :)
The link to the product doesn't seem to work anymore. Is there an alternative link or another product you'd recommend?
Just get them from amazon
This is jeff cavaliere from athletex.com
Nice clip. But please please buy an external mic with some special coating against the wind :)
I almost got blown away! lol
How long does the bands last? Do they get stretched out eventually?
Hey partner can u tell me where to get these bands
How much do they cost?
How come is see leg forward
Thanks! 😍🔥💥⚡⬆
Thanks for watching!!
Where to order the bands
Athlean-X flashbacks
Do u know where to get these bands
😂😂😂
This set comes with 5 bands of varying resistance, a storage bag, czcams.com/users/postUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y a small pamphlet with some sample exercises, and an access code for an online workout video. I haven't viewed the online video, so I cannot speak to the quality of that piece of the set. However, everything else is perfect for what I was looking for. The bands are durable, and the resistance strength varies enough between bands that they're each useful for different exercises and provide a great challenge as you gradually increase the resistance level for certain exercises. The only band I don't use very often is the lowest resistance band, but even that is nice for exercises that target weaker/seldom used muscle groups.
The equipment is not so important, it’s how you train and eat. HIIT style training, sprinting, avoiding sugar, etc.
So if they’re used for something like a HIIT workout, bands can probably help.
Why don't you let the knee open in the exercise for the top speed ?
Resistance Band Workout
I thought plyometrics require eccentric contraction immediately followed by concentric contraction.
So you'd start with the foot on the ground, let the band pull it up, and immediately stamp the foot back down.
Can I combine this on my lifting sessions?
Yeah you can try that for sure. You could superset them with a main lif/jump, or do them on their own.
@@ATHLETE.X thanks coach!!
@@ATHLETE.X I do it before lifts coach
What do athletes do when they have muscular pains in their body.
Play with your fat meat
Thete is no description
SCC!!
please do your commentary inside so that wind stays outside where it belongs, not in your mic. otherwise great stuff
What's the name of this rope, plz tell me eagerly
Resistance bands
I'm no sprinter but are these exercises good for endurance conditioning?
Yes. Just do more repitions.
You should re-record the audio. The wind noise is just too distracting.
anybody from Sumesh sir's training lol
Who is that
Plzz talk to Hindi sala
Some advise and im finding this a lot. Talk less man theres way too much talking
What he is saying is important for preventing injuries, to many people do these bands wrong and it sucks once you get hurt trust me I know from experience.
There is the reason behind him talking!
Useless
Great video
Thanks man!