Agility & Sports Specific Drills with ARMPOWER+
Pictures coming soon.

We will update this page as we find more exercises.
You can use the Arm Bands or Wrist Bands to wrap around your ankles.
* Exercise Shown In Video.



1. *Lateral agility. Put the belt around your waist and secure the Resistance Cord to a stationary object. Move out to the desired resistance and run 4 steps to the right and then 4 steps to the left. See
Animated GIF (COOL!).  Work on speed for change of direction, quick cuts, and better agility.  Great for football, soccer, basketball, tennis, lacrosse, field hockey...etc.

2. *Lateral Agility and First Step Quickness. Put the band around your ankle and secure the other end to a stationary object then stand perpendicular to the stationary object. Next drive your knee across your body repetedly. See
Animated GIF (COOL!). This drill was found by Earnest Byner NFL Running Back, to help him make quick cuts and explode lateraly.   Great for football, soccer, basketball, tennis,  lacrosse, field hockey...etc.

3. *Run and Jump Drill. Put the belt around your waist and have a partner hold the Resistance Cord behind you. Run 1,2 and jump up on the third step, and continue for the desired amount of jumps. If you must jump off of both legs then repeat as before, but start with the opposite leg.

4. *Jumpers Drill (Knee Drive). Put a band around one ankle and put the other leg on a plyometric box in front of you. Attach the Resistance Cord to a stationary object behind you. Drive up on the box and drive your knee high in front of you.

5. *Hurdlers Trail Leg Drill. Put the band around your trail leg ankle and attach the Resistance Cord behind the ankle, and to a stationary object behind you. Or have a coach or friend hold it. Then lean forward with your arms on a wall or fence, and repeatedly go through the trail leg motion. Be sure to bring your knee high and keep your foot flexed, just as you would when you hurdle.

6. Hurdlers Trail Arm Drill. Put the arm and wrist band on the trail leg arm (only). Connect the two together with the buckle and pull the strap so that the arm is at a 90 degree angle. Now actually do trail leg drills going over the hurdle. This will stop the long sweeping motion, that slows hurdlers, by keeping the arm in the correct position.

7. *Shot Put Drill. Kneel on the ground with the wrist band on your throwing arm, or wrapped around your hand, with the Resistance Cord attached. Secure the Resistance Cord to a stationary object behind you, and practice your throwing motion. Use the free arm and block just like when throwing.

8. *Javelin Throwing Drill. Stand or kneel and follow instructions for #7 above. Except you will practice the javelin throwing motion.

9. Discus Throwing Drill. Stand and follow instructions for #7 above. Except you will practice the discus throwing motion.

10. Baseball/Football Throw Drill. Stand or kneel and follow instruction for #7, except you will follow the throwing motion for either the baseball or the football.

11. Tennis Drills. Attach the wrist band to the racquet arm with the Resistance Cord attached. Secure the Resistance Cord to a stationary object behind you and practice your forehand and backhand swings.

12. Football Lineman Blocking Drill. Attach the arm bands to the upper arms with the Resistance Cord attached to the back. Have a coach or partner hold the Cord at the desired tension behind. Have the lineman fire off the line blocking either a dummy or another player. Lineman can work on straight blocking, stunts, pulls, etc. with dynamic resistance.

13. Football/Soccer - Punting/Kicking Drill. Put the band around the ankle with the Resistance Cord attached in the back. Secure the Cord to a stationary object, and kick the ball, or just practice without using a ball. Move forward or backward to obtain the desired level of resistance. ARMPOWER+ is used by Matt Stover, Kicker for the Baltimore Ravens.

14. *Swimming/Butterfly Workout. Great for Endurance, and sprint swimming.  Always swim with supervision and a life guard. Secure the belt around your waist and attach the Resistance Cord to stationary object (like the lane line hook). Then begin the butterfly stroke, and cord will hold you back creating resistance in the water. For best results spread the Resistance Cord ends(one on either side of you), and attach them to separate stationary objects. This ensure that the cord does not get in your way.

15.*Swimming/Back Stroke Workout. Great for Endurance, and sprint swimming. Always swim with supervision and a life guard. Follow instructions from #13 and swim the back stroke.

16. *Swimming/Breast Stroke Workout. Great for Endurance, and sprint swimming. Always swim with supervision and a life guard. Follow instructions from #13 and swim the breast stroke.

17. *Swimming/Freestyle Workout. Great for Triathletes (triathlon), endurance, and sprint swimming. Always swim with supervision and a life guard. Follow the instructions from #13 and swim freestyle.

18. Boxing Drill. Attach the arm bands to the upper arms with the Resistance Cord attached to behind. Secure the Cord to a stationary object, or have a coach or partner hold the Cord to vary the resistance. Now shadow box, work on combinations, work the heavy bag, or speed bag.

19. Wrestler's Upper Body Drill. Great for wrestling.  This exercise was shared by Olympic Greco Roman Wrestler Buddy Lee. Wrap the Resistance Cord around a stationary object in front of you and hold the ends of the Cord in your hand. Now simulate the upper body wrestling motions, as you would in a match. Simulate pushing, pulling, throws, etc. Move to the desired resistance. Buddy used this method to train for the 1992 Olympic Games, because he was injured and could not fully wrestle. He placed 6th in the Olympics off of this training.