Agility & Sports Specific Drills with
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
. 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
. 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.
*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
9. Discus Throwing Drill. Stand and follow
instructions for #7 above. Except you will practice the discus throwing
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.
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.
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.
*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.
*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.
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.
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.
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