Use Checkout Code 'PB15' to receive 15% discount. FREE SHIPPING ON ORDERS OVER $59.95.


Your Cart is Empty

January 07, 2022 3 min read

As an athlete, you need the power to exert force in just a short period of time. Agility, on the other hand, controls your movement and direction while keeping good body control. These elements, coupled with speed, which helps body segments move, make an athlete a force to be reckoned with.

Now, resistance latex bands can be used to develop the power, agility and speed of athletes. 

Let's take a look at some ways you can get resistance sports training even at home! 

1) Hamstring Plyometric Hip Flexion

Hip flexion is a common problem among athletes. Having the ability to keep the hamstring healthy and strong is a must.

To do this, stand on one leg and place a resistance band around the back of your knee. Now, use the band to pull your knee to your chest. This will strengthen and help balance your leg.

Do this for a set of 15 reps for 3 sets.

2) Tennis Backhand

The tennis backhand is an important part of the sport of tennis. And it is a highly used arm during a match.

Through resistance training, you can strengthen the muscles that help you hit the backhand. A good drill to start with is to have someone hold a resistance band at chest level and have the player hit the ball back to them.

3) Plank Hold

The plank hold is one of the best exercises for building core strength. It also increases your ability to balance and strengthens your lower back muscles.

Get into a push-up position, but keep both of your hands in the positions of your chest. To make this more challenging, place one foot on top of the other. Hold this position for as long as you can.

4) Elbow Extension with Shoulder Elevation

The elbow extension with shoulder elevation is designed to develop power in the upper arm. Stand up straight with both feet placed on the ground.

Now, get into a push-up position and extend your arm straight out, but keep your shoulder elevated.

This will put an emphasis on the upper arm.

5) Swim Pull Through

This is a great drill that requires little space but has a major impact on your physical health and appearance. All you need is a resistance band.

Put the band around your ankles and then put it under your feet and pull it through your legs. This should be done quickly and will help to improve your speed.

Swimming is the perfect sport that incorporates a full-body workout. However, this resistance training drill will help you improve your speed in the water.

6) Side Lunge with Rotation

This resistance training drill will develop power and strength in the legs, specifically the glutes.

Stand up straight and make sure to keep your feet wide. Now, take a big step to the side and rotate your body at the same time. Make sure to keep your head straight.


Modifying your resistance training is a way to change up your workout routine. This can be extremely helpful to prevent hitting a plateau. As long as you have an adequate amount of space and a couple of resistance training bands, you can easily modify your workout routine.

When coordinating a workout routine, make sure you have the right equipment at your disposal. At POWERBANDS®, our high-qualitypower bands were made for athletes with the purpose of making their home exercise more rigorous. Take a look at our catalogue today!