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January 07, 2022 3 min read

Experts agree that all fitness activities should always include three core elements: strength, agility and flexibility. In addition, training exercises that emphasise power and speed are necessary staples to allow players to achieve their full potential in sports.

There are many ways you can practice exercising resistance sports training at home. Let's explore some of the many different ways you can do so.

1) Resisted Running

Resisted running is a great way to build and strengthen the muscles of the lower body. It also increases your overall running speed and endurance. You can achieve this training with a simple resistance band. Place the band around your ankles and run at normal speed.

As you run, you'll notice that your running motion will become more rigid, requiring more leg strength to propel you forward. Your legs will feel fatigued after a few minutes, but you can keep going. Try to maintain the pace for as long as possible.

Alternatively, you can tie the band around your waist, but you have to make sure it doesn't restrict your breathing.

2) Assisted Sprinting

Resisted sprinting is a great way to build strength in your legs, especially in your calves and hamstrings. Start by running back and forth in a straight line. For assistance, hold a resistance band in both hands. The band should be at your chest level.

The resistance will make it more difficult to run. You can adjust the length of the band to the level of difficulty you want.

3) Arm Acceleration Throws

Arm acceleration throws are a great way to build explosive power in your upper body. Start by standing with your feet shoulder-width apart. Hold a resistance band in each hand. Keep your hands at your hips.

As fast as you can, pull the band with both hands forward and up to your chest. Throw the band forward as hard as possible. Catch the band back to where you started.

Do this as many times as possible. Perform several sets of 10 to 20 repetitions.

4) Resistance Push-ups

Resistance push ups are a good way to build upper body strength. Start by doing a traditional push-up. Ensure that your hands are firmly planted on the ground. You can also place your hands on some weight plates to increase the difficulty.

As you do this, you'll notice that the weight plates will slide around. This will place a greater emphasis on your upper body, requiring additional strength to complete.

5) Plyometric Shoulder External Rotation

Plyometric shoulder external rotation is a great way to build upper-body explosiveness. Start by standing on the edge of a bench.

Hold a resistance band in each hand. Raise your arms to the side of your body, keeping your elbows slightly bent. Use the power of your shoulders to rotate your arms, flexing on the biceps.

Rotate your arms as fast as you can in a circular motion. Don't raise your arms above shoulder height. Perform this exercise as quickly as possible.


No matter what type of sports training you are doing, resistance training is an essential component of your overall fitness. With a little creativity, you can do resistance training at home. It's important that you place emphasis on all three aspects of your game: strength, agility and flexibility.

To get effective resistance sports training that will challenge your weary muscles, take your workout up a notch with the bestresistance bands in Australia. At POWERBANDS®, we provide quality resistance bands that are sure to take your home exercise to the next level. Take a look at our expansive catalogue today to learn more!