My first encounter with bands, like most peoples, was in a rehab setting for a shoulder injury. In recent years bands have become much more than just a rehab tool. They can help you achieve almost any performance goal.

Agility is the ability to change direction, for most sports improving agility will greatly increase your sports performance. The agility band is a great load enhancer. It really helps with acceleration and deceleration. Deceleration is very important for absorbing force, changing direction and injury prevention. Acceleration is more important in most sports than maximal speed because it take can around 50 metres to reach top speed running in a linear fashion, which is rare in most sports.  The DVD Accelerating To The Ball has some excellent drill to improve your acceleration and deceleration.

Agility Introduction

Agility advanced exercise

There are a few reasons why band are great for stretching. You can perform muscle energy technique (MET) with out a partner. This type of stretching takes advantage of a phenomenon called postisometric relaxation. Postisometric relaxation occurs after you perform an isometric contraction and lasts for around 15 seconds. To perform a MET, take the muscle to the first point of resistance, contract that muscle 20-30% of its max, hold this for up to 10 seconds, relax and increase the stretch and repeat.

Traction can be used to help increase a stretch or help with aching joints (note this is not intended as treatment for injuries). A combination of traction and stretching can be very effective in restoring normal range of motion (ROM). You need to be careful that you are not creating too much movement, so if you're not sure don't use this technique. By tractioning a joint you're separating the articular surfaces, this creates a low pressure in the joint which pulls synovial fluid into the area. Synovial fluid carries nutrition for the joint and lubricates the joint surfaces. With the separation of the joint surfaces, you are able to take the joint through an increased ROM.  Total Flexibility with Power Bands has some really brilliant way to improve your flexibility.

Introduction exercises

Using bands with other tools.
Bands work best on exercises with an ascending strength curve. These are exercises that become easier at the top of the movement, squats with bands attached to floor are a good example of this. When you generate the most force at the bottom, as you drive up less and less force is needed to over come the resistance. With bands you can change this, as you start to stand up the band resistance increases, forcing you to work harder as you get higher. As you go down the bands try to throw you into the ground, increasing the eccentric load which will help you take advantage of the stretch reflex. This type of training is awesome for strength and speed strength training.

You can also have bands attached to the roof, this type of training is great for strength training and there is a less stressful eccentric contraction.  This is also a excellent way to work up to body weight chin ups.

If you are adding (or subtracting) bands to an exercise approximately 15-20% of 1RM is optimal. Bands work well with pressing exercises, squats, deadlifts and swings to name a few.

Advanced exercises