In this segment of our volleyball training we are working on Volleyball Plyometric exercises to strengthen the lower body to improve jumps for hitting and blocking. These Plyometric exercises will help you increase strength and explosive speed, and increase your reaction time making you faster on the court and jump higher at the net.
Injury Prevention with Myosource Kinetic Bands:
You will often see volleyball players wearing knee braces. This is because volleyball places excessive strain on the knees and ankles. Myosource Kinetic Bands are a huge training benefit for volleyball players because they add resistance to strengthen all the lower body muscles which helps stabilize the hips and knees. The inward angle of the knees when a volleyball player jumps places a huge amount of strain on the knees. Adding Myosource Kinetic Bands to your volleyball plyometric jump training will help keep the knees and hips out wider which will result in stronger and more stable hips and knees to prevent injury. No volleyball player wants to be on the bench due to an ACL tear or other pulled muscle. Use Myosource Kinetic Bands to line those knees and hips up. You will see and feel the difference in your landings and the power and strength in your jumps.
Myosource Kinetic Bands Video Exercises:
We start our plyometric exercises with a squat jump to help develop explosive power through the calves, hamstrings, quads, glutes and hips. This exercise should be performed by moving at a steady but slightly slower pace to prepare the athlete for the faster pace needed for the exercises to follow.
Single Leg Bound:
Many times a Volleyball player will be required to jump off one leg. In the single leg bound notice that in the video the volleyball player is exploding off one leg while driving the opposite knee up as high as possible. She is also rotating the raised hip in a backward bicycle motion to work the and hip flexor. Repeating this exercise using a forward rotational motion challenges the athlete to stay balanced and maintain body control. Volleyball players need balance and body control for explosive and successful hits and blocks as well as to prevent injury when landing.
Split Jump Lunge:
The Split Jump Lunge is ideal for strengthening muscles in the quads, glutes, hips and hamstrings. This exercise should be performed by working for full range of motion going into the lunge portion of the jump by making sure the knee does not extend over the toe and by landing with soft feet.
Standing Split Jumps:
Standing split jumps will challenge any athlete to move to the next level by developing explosive strength, flexibility and the body control needed to gain the height to complete each jump and land safely.
The tuck jump is another great exercise for building explosive power in the hips, glutes and quads . This exercise should be performed at a very fast pace driving the knees up as high as possible. Focus on getting the knees up as high as possible while maintaining balance, good form, and landing with soft feet.
Hop Over Drills:
Volleyball is a fast paced game the requires volleyball players to change direction quickly and frequently. Hop Over drills provide great training for quick feet and will help volleyball players become more agile while improving speed, balance, and flexibility. In the video we have split this drill into 4 segments to simulate and train in multidirectional movements.
Myosource Kinetic Bands fire the muscles in the legs, hips, and core in each movement. Everytime an athlete moves in the bands the muscles contract working against the resistance. Simply add Myosource Kinetic Bands to your stretching, warm up, and skill based training. They do not limit or restrict any movements. The bands will help you improve your jump height, lateral quickness, and body control. If you are looking to increase your speed, strength, and vertical jump start using Myosource Kinetic Bands today.
This segment of our training is designated to Plyometric Jump Training. Plyometric include exercises and drills that are designed to contract and extend athletes muscles quickly in order to increase speed and power. Adding Myosource Kinetic Bands to Plyometric exercises and drills will help you train your muscles to improve jump height and other explosive moves. The resistance of the bands put tension on the muscles causing them to contract quickly with each movement to develop powerful and explosive jumps and moves.
Plyometric jump training will help you increase your vertical to make a difference on the court. If you are a basketball player who trains to be intentionally explosive using Myosource Kinetic Bands you will feel and experience great improvement in your vertical jumps. If you want to take your skills to the next level start adding Myosource Kinetic Bands to your plyometric jump training. You will feel and see the difference.
Put on your Myosource Kinetic Bands and perform these Drills and Exercises from the video above.
Split Jumps: Split Jumps are great for strengthening the quads, glutes, hips, calves, and hamstrings. The basketball players in this video begin this drill by getting into a squatting position with one foot forward and the other behind. Notice how they push off both feet simultaneously, moving the forward foot back and the rear foot forward landing in the same position with their feet reversed. Perform this drill 10 times with resistance and then without resistance. You will feel the difference immediately.
Single or One Leg Bound: Start with a stationary single leg bound. Notice how the girls explode off one leg while driving the opposite knee up as high as possible while circling the raised hip in a backward bicycle motion. Repeat the exercise using a forward bicycle motion. This drill works the quads, hips, hip flexors, calves and hamstrings, which will help with balance and body control. Adding a basketball to this exercise helps the girls with focus and concentration as they perform drills designed for game situations such as jumping up for a pass, driving to the basket for a lay up, or explosively going up for a rebound.
Squat Jumps: Squat Jumps help develop explosive power through the quads, glutes, hips and calves. Stand with your feet shoulder-width apart and hands resting on hips, squat down and explode off both feet, jumping into the air as high as possible with body straight and arms extended upward. Lower your body backs down into a squatting position as you land and repeat 10 times.
Tuck Jump: The tuck jump is another great exercise for building explosive power in the hips, hip flexors, quads, glutes, calves, and hamstrings to increase your vertical. From a squatting position, contract your glutes by exploding off both feet, bringing your knees up toward your chest. Release and repeat 10 times.
Hop Over: Basketball is a fast paced game, requiring players to change direction quickly and frequently. Hop Over drills provide great training for quick feet, which will help players become more agile while improving speed, balance, and flexibility. We’ve split this drill into 4 segments so we can work to simulate and train for multidirectional movement in a game. Both Feet Sideways - Both Feet Forward - Hop Over Sideways 1 foot – lateral Hop over 1 foot forward
Tap Drill: We finish this jump training with the tap drill. Incorporating the basketball into our final phase of plyometric helps simulate jumping to get the ball and jumping with the ball during game time for the girls. Perform both tap Drill 1 hand off the back board and Tap Drill both hands trying to touch the bottom or side of the backboard.
The video above is a high school girl’s basketball team performing speed strength and conditioning warm up drills. Myosource Kinetic Bands are used so that basketball players can use their own body weight during their dynamic warm up. Myosource Kinetic Bands are worn right above the knee so that the girls are able to perform their entire dynamic warm up drills without limitations or restrictions. The bands provide resistance for each muscle contraction in the quadriceps, the hamstrings, the glutes, the hips and the hip flexor.
While performing these drills it is important to go at a nice steady pace giving yourself enough time to work through the resistance so that your muscles are prepared for your basketball workout. Notice in the video that the girls move in all directions and mimic a lot of their basketball moves so that they are prepared for speed and strength training in the next phase of plyometric jump training.
Throughout this dynamic warm up Myosource Kinetic Bands are challenging the muscles to work through the resistance. This warm up gets the blood flowing and gets all the muscles firing in preparation for full range of motion basketball training.
Make sure to challenge yourself during this dynamic warm up phase. Going forward and backward as well as laterally will help improve balance and stability while challenging your muscles. These movements are great for the patterns used in basketball specific training and for building muscle memory. Basketball players must be able to proficiently move forward, backward, and laterally as well as change direction quickly. Notice all of these movements throughout this dynamic warm up video.
Video Dynamic Warm Up Drills:
Side Slide, Rock Right, Rock Left and Step
Squat Knee Up – Spread feet a shoulder’s width apart then squat down and when standing up bring right knee up towards chest – squat down and switch knees
Duck Walk Forward – With feet a shoulder’s width apart squat down and walk forward – stay down while walking
Duck Walk Backward – With feet a shoulder’s width apart squat down and walk backward – stay down while walking
High Knees Forward – Jog bringing knees up as high as possible towards shoulders – keep back upright – getting the knees up high is more important than gaining ground
High Knees Backward – same as high knees forward – go backward
Please check out our web site at www.myosource.com to find our complete program for basketball speed, strength and conditioning training.
In the video above Trevor takes two baseball players through a series of functional warm up drills and stretching exercises to strengthen the calves, thighs, hips, glutes, and core.
These drills and stretching exercises are great for outdoor and indoor training. Use this training for your in season and off season baseball training.
Balance and Core Lunge and Twist: Notice the front knee is out over the foot as the baseball players twists from side to side. It is important to work on balance as well as keeping the chest up.
Medium Soldiers: A soldier warm up drill looks like the baseball player is marching. You will start with low knee rises and as you get going you will raise the knees up higher while the arms swing with the opposite leg. Remember to start nice and low and then drive the knees up as the height level increases. The goal is to increase to max height raising the knees as high to the shoulders as possible. This will increase quad strength and hip stability.
Back Hurdle Walks: This warm up and stretching drill is designed for athletes to open up their hips as they bring one of their knees up and out to the side to step backwards. Hurdle walks are great for stretching and strengthening the Hip Flexor. Do not try to rush each step. Work on as big a distance as possible while rotating the hip flexor to go backward. We like to think about it as opening up the gate. Swing the hip flexor all the way open for a great warm up and stretch.
Forward Hurdle Walks: This is the same type motion but baseball players will rock the hips back, open up the hip flexor to come around in a forward circular motion. When your rotating side foot is set back down, shift your hips, switch to the opposite side, and keep it one constant motion.
Reverse Lunge: Start by lunging back with your right knee to almost touch the ground and reach back with your left hand to touch the right foot and switch sides and then switch sides lunging back with the left knee while with the right hand reaching back to touch the left foot. Throughout all of these drills work on balance and functional strength. This is a great drill for firing your muscles in the glutes and developing hip strength.
Next, unclip the bands. Make sure to contact the unclipped bands to one side so they do not flop around. Now, perform the soldiers without resistance and feel the difference. You will notice your increased flexibility and functional movement. Once the bands are unclipped always work for full range of motion. This will fire the muscles and help with injury prevention.
Clip the bands back on and drive the knees up to perform karaoke. Make sure to go for knee height instead of distance. Next, perform high knees working on quickness while driving the knees up and then immediately drive the legs back for reverse bounds in the reach back run.
Unclip the bands again and perform high knees without resistance. The purpose of high knees is not to cover more ground it is to explode up. Next, perform the reverse bounds without resistance. Without resistance the idea is to really reach back as far as possible to get the best possible results.
Finally, clip up again and perform a glute walk. Spread out sideways keeping the legs wide in an athletic stance and take small steps sideways keeping the knees and feet out wide. Make sure you do not bring the feet together. The resistance adds the next level dimension. Keep your chest high, its all in the butt / glutes. This is great for balance and hip stability.
Myosource Kinetic Bands resistance training system allows baseball players to perform exercises that work on flexibility, core, balance, strength and power that focus on multiple movement planes. Baseball is a sport that requires movements that are a combination of lateral and rotational movements. If a baseball player has weak glutes they run into many inefficiencies and difficulties in their movements. It just makes sense that when training a baseball player it is important to train in a baseball fashion, as well as a general skill building fashion. Building a baseball, or softball, player’s speed, agility, and core strength will take that player to the next level.
Myosource Kinetic Bands allow baseball players to perform all of their stretching, warm-up, strength building, speed training, and skill training while wearing the bands. These bands do not restrict or limit any movements so baseball players can pitch, hit, catch, and field while wearing the bands. You will feel and see the difference in your training.
Hip strength and stability are essential for batting in fast pitch softball. Wearing Myosource Kinetic Bands during soft toss and hitting off of the tee is a great way to maximize training time. The Kinetic Bands fire the muscles in the legs, hips, and core during each movement of normal practice and training time. Stronger legs, hips, and core will help fast pitch softball players hit the ball harder and farther.
The girls in the video above are using a tee as well as soft toss while wearing Myosource Kinetic bands in order to improve their batting skills.
The goal is for fast pitch softball players to build explosive hip power and great bat speed. Myosource Kinetic Bands help softball player’s work on balance, stability, technique and form as well as building power, strength, and speed in each swing. The bands are an amazing tool for softball players to maximize their training time. This allows fast pitch softball players to speed less time strength training because they are able to strength train using their own body weight while they skill train. Try Myosource Kinetic Bands today and see and feel the results quickly.
The video above is Softball Training for Pitchers using Myosource Kinetic Bands. http://www.myosource.com/softball/
Myosource Kinetic Bands help softball pitchers build leg, hip, and core strength to improve their pitching velocity, accuracy, and endurance. Using the Myosource Kinetic Bands will strengthen the quads, hamstrings, glutes, hips, and lower abs. They can be worn during any normal training exercises, workouts, and practices. The bands are great for softball pitchers because they do not limit or restrict movements so pitchers just put them on and perform their normal pitching routine.
Most softball pitchers work throughout the year to build leg, hip, and core strength. Pitchers need body control and excessive endurance to withstand their long season as well as off season softball training. Myosource Kinetic Bands allow softball pitchers to maximize their training and practice time by adding resistance to their movement which puts tension on the muscles as they contract. Pitchers are able to wear Myosource Kinetic bands to develop muscle memory, increase balance, stability, build muscle and explosiveness while working on their accuracy, technique, and form pitching. Why not use the time you spend practicing and training to the fullest.
Coach T believes that the phase of takedown is the most important phase of wrestling. The wrestler who controls the takedown action generally controls the tempo of the wrestling match.
Coach T’s Takedown Philosophy:
• Stay in the Center of the mat – Do not back up. A lot of wrestlers are continuously going off the mat every 5 to 6 seconds and Coach T believes in staying in there to go after your opponent.
• Stay in good position: attack stance – one leg out in front of the other, head is up, elbows are in, fingers are curled and relaxed – ready to attack opponent
• Create Opponent Discomfort: Yank around, shuck head down, slap arms, beating up opponent to get him out of position – Ware down your opponent so he is ineffective – keep the pressure – attack, attack, attack
• Use Level Changes, up and down, circle around, and in and out movement
Shuck: This is where you take your opponents head and bash his face off the mat to get your easy 2-point take down. Notice in the video the right arm is around opponents head and he shucks him down, makes his right leg disappear going to the side, and reaches over and grabs the rear ankle. A lot of wrestlers want to reach around the waist at this point, which gives their opponent leverage. We do not want to do this. We want to control our opponent by grabbing his ankle. Continue putting pressure on your opponent, get off your knees, and drive your opponent to the mat.
Duck Under: Coach T is a collar and elbow kind of guy when it comes to wrestling control and warring down your opponent. The idea of the duck under is to go under your opponent. This is a great move when your opponent is tired or out of position. If your opponent is in great position work to move him around until he is out of position to perform a duck under. For a duck under you will mash your opponents elbow in and then quickly throw it out to duck under his arm while bending your knees to make your chest touch your opponent’s chest. Make sure that during a duck under you never let go of the head. Notice in the video that John still has ahold of his opponent’s head to maintain control and move his opponent around. Where the head goes the body follows so this is crucial. Snake your opponent’s leg. Remember not to grab around your opponents leg. Your hand will be in a snack position with your fingers facing downward. Pull your opponents leg upward and flip him on his back.
Follow these easy wrestling tips with Coach T to bring the action to your opponent. It is very important to stay in a good position to master the Shuck and Duck, taking your opponent from their feet to the mat.
Add Myosource Kinetic Bands to your wrestling workouts and feel the resistance work for you. Make your moves and skills stronger, more powerful, and explosive. The bands are a simple tool that is easy to use and affordable. Stretch and warm up with the bands on before your next match. When you step on the mat your muscles will feel lightweight and ready to dominate.
This video is of Coach T explaining the technique for a solid double leg takedown. Coach T likes to see wrestlers have a good set up system to execute this move. Myosource works with Coach T and his wrestling program to help with strength and conditioning. See the Myosource web site’s wrestling page to see how our tips, techniques, and training equipment can help take your wrestling skills to the next level.
The idea of the double leg takedown is to tackle your opponent. Notice in the video that the wrestlers use a lot of faking while working towards their double leg takedown. When a wrestler begins a double leg takedown going to one knee, his arms will be in the snake position around his opponent. If you put your hands curled around your opponents knees your opponent will be able to sprawl back to put a lot of pressure on you, but when you snake your hands downward that shuts that down. During the takedown keep your head up using the neck and the shoulder while pulling one leg up and the other leg down. While you are taking your opponent down throw a half. Do not wait until you take your opponent down to throw the half.
The second skill for a double leg takedown that Coach T shows in this video he calls a Russian Yank. The basic goal is to yank your opponent’s arms down. As soon as you yank your opponents arms down you go in for the double leg takedown. Make sure you get on top of your opponent as fast as possible. Do not hesitate because your opponent will be scrambling looking for a switch and you do not want to give up your takedown by not getting on top of your opponent immediately.
If you are looking to get the upper edge over your competition then use Myosource Kinetic Bands during your training to gain strength, agility, core strength, and speed. Myosource Kinetic Bands help wrestlers develop lower body, upper body, and core strength which wrestlers need when they step on the mat. Wrestlers simply attach the leg bands right above the knees and add the resistance bands. Your will instantly feel the muscles fire throughout the hamstrings, thighs, hips, and glutes with each movement. Using Myosource Kinetic Bands will help wrestlers develop all their muscles instead of just the larger ones, which will allow them to train at full range of motion. Myosource Kinetic Bands can simply be added to your current wrestling stretching, warm ups, workouts, and skill training to add that extra tension to the muscles so that they fire in each movement.
Coach T has been coaching and training wrestlers for over 30 years. In this video he will take you through some tips on escape techniques, wrestling confidence, mental focus, and intensity. Coach T has his wrestlers use Myosource Kinetic Bands to add tension to the muscles while they do their normal wrestling workouts. The bands are easy to use the do not limit or restrict the movements of wrestlers.
Notice in the video that the bottom man during the escape has all five fingers together and the hands are at a 45-degree angle with slightly bent elbows. This will reduce the risk of elbow or finger dislocation injuries. Also in the video the wrestler has his toes curled under his feet so that he can quickly get up on those toes to stand up. The wrestlers weight is back. It is very important to remember not to have the back straight and level. An escape is about the confidence you have as a wrestler in what you do, your mental approach and being in shape mentally and physically to carry out a task.
Standing up during a wrestling escape is about hand control. If your hands are not controlled when you stand up then a good wrestler will trap / grab your arm or elbow and land you on your head. Notice that when the wrestler stands up he works a two on one on the hand. Also notice that his weight is upright. He is not leaning over, he has a lot of back pressure with his hips out and his knees slightly bent to put pressure on the wrestler who is holding him which keeps the holders weight off of him. This makes it much easier to escape. The wrestler then chops his arm down and spins to face his opponent. There is an inside stand up, middle stand up, and an outside stand up. Make sure that whichever stand up you choose to maintain that hand control. Coach T goes through several different techniques in this video.
Why use Myosource Kinetic Bands for wrestling? Myosource Kinetic Bands cause the muscles to fire with each movement to help wrestlers build strength, power, balance, flexibility, stability, elasticity, and control. The bands cause the muscles to contract with each movement causing the muscles to increase speed in their reactions, which results in explosive power. The bands provide the resistance that puts tension on the muscles to pull the knees inward for great knee stability and balance. An off balance or unstable wrestler will not be able to maintain control over their opponent. This is a great way to help prevent injury through muscle preparation. Wrestlers also need extremely strong and powerful hips and glutes in order to remain stable and be able to rotate in all directions. Myosource Kinetic Bands are simply added to your normal stretching, warm-up, and workout. The bands are an easy and inexpensive tool that wrestlers all over the world are using.
The video above is of a high school dance team using Myosource Kinetic Bands. The girls are working to build their leg, glutes, and hip strength as well as increase their flexibility, balance, and body control.
First perform dance jumps, dance leaps, dance kicks, and dance turns as shown in the video with Myosource Kinetic Bands on and then immediately perform the same jumps, leaps, kick and turns with out the bands. Notice in the video that the high school dance team is working through the resistance to fire all the muscles in their legs, hips, glutes, and core. When the muscles work against the resistance they are contracting with each movement, which increases flexibility, and elasticity for higher jumps, leaps, and kicks.
A lot of dancers want to shy away from strength training because they do not want to look bulky or have bulging muscles. Myosource Kinetic Bands allow dancers to use their own body weight for strength training, which will allow their muscles to become, strong and powerful without making them look like body builders. Notice in the video that this high school dance team is able to build strength while performing their normal dance drills instead of spending a lot of extra time in the weight room. The bands are easy to use and convenient to take anywhere. They can be used to stretch and warm up so dancers have that featherlike feeling when they perform and compete.
Dancers around the world are using Myosource Kinetic Bands to improve their dance routines and to help prevent injury. You should too.