Increase Explosive Power through Strength Bands
When evaluating a wide receiver or running back, Division I and NFL coaches always look at a players hips and how they use them when exploding out of breaks. In fact, it is your hips that provide 80-90% of your explosive power. Being such a critical muscle it is important to take 10-15 minutes of your daily workout routine to strengthen and enhance your hip muscles. One exercise tool I like to use to work on that part of my body is a training band.
The training band device, although small and lightweight can do more to develop your hip muscles than any free-weight or machine. They usually cost $50-60, and vary in the amount of resistance they can provide. To view what one looks like, you can visit www.touchdownskills.com and click on the following link http://www.touchdownskills.com/products/trainingbands.html.
Since I am a true believer in the positive benefits a training band can provide to enhance your explosive power I would like to share a simple workout that anybody can do at home or in the gym.
The Side Shuffle – Side aside an area 10-15 yards in distance. Start at one end facing the nearest wall with the training band wrapped around your ankles. Next, separate your feet to where they are at least shoulder width apart and then bend your knees until you are in an athletic squat position. Make sure not to lean over or bend your back. Keep facing forward with your head up and looking straight ahead, and begin a SLOW MOTION shuffle. The key to this drill is to not have your feet narrow more than shoulder width while at the same time shuffling in a SLOW MOTION pace. It should take you 20-45 seconds to go the entire 10-15 yards. Once you get to the other side, take a 45 second break.
This time facing the same direction, assume the same shuffle position once again. Focus on keeping your butt down while maintaining a straight back. Begin the shuffle, but going back to where you started. Go SLOW and do not bring your feet closer than shoulder width. You should feel a deep burn in your hips if you are doing proper technique. Once you have completed both directions repeat 1 or 2 more times.
I promise if you implement this simple workout at least 2-3 times per week, you will see a dramatic increase in your ability to break off routes, change direction and cut with the ball. Most importantly you will begin to notice an increase in explosive power that will get you noticed by coaches and players for years to come.
