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October 07, 2022 3 min read

Resistance bands have become increasingly popular among athletes and trainers over the past few years. While many different types of resistance bands are available on the market, explosive resistance bands are one of the most effective for athletes.

There are many different types of exercises that you can do with resistance bands, and each one has its own benefits. Here are some of the most popular types of explosive resistance band exercises that athletes use to improve their performance:

1. Squats

Squats are a great way to build lower body strength and power. When you add resistance bands to the equation, you can make the exercise even more challenging and effective. 

Start by placing the resistance band around your thighs, just above your knees. Then, squat down low, keeping your back straight and your knees behind your toes. Quickly stand up, driving through your heels and using your glutes and thighs to power up. As you stand, press the resistance band out in front of you. Return to the starting position and repeat.

2. Lateral Hops

Lateral hops are a great way to improve your agility and explosiveness. Start by placing the resistance band around your ankles. Stand with your feet hip-width apart and your knees slightly bent. Explosively jump to the side, landing on your opposite foot. As you land, press the resistance band out in front of you. Return to the starting position and repeat.

3. Medicine Ball Throws 

Throwing a medicine ball is a great way to work on your explosive power, and adding resistance bands can make the exercise even more effective. 

To do the exercise, start by standing with your feet shoulder-width apart and your resistance bands attached to a sturdy object in front of you. Then, holding the medicine ball in both hands, explosively throw it as far as you can. As you throw the ball, make sure to keep your arms and legs straight and resist the urge to twist your body.

The resistance of the bands will help to increase the power of your throw and also help to build up the muscles in your arms and legs. 

4. Burpees 

Burpees are a great full-body workout, but they can be even more effective when done with resistance bands. Adding resistance to your burpees can target your muscles more effectively and improve your cardiovascular endurance.

Here's how to do a burpee with resistance bands:

  • Start by standing on your resistance band, holding the handles in your hands. Then, bend your knees and lower your body into a squatting position.
  • Place your hands on the ground in front of you and jump your feet back into a push-up position.
  • Perform a push-up, then jump your feet back to the squatting position.
  • Stand up and jump into the air, reaching your hands overhead. 
  • Repeat the movement for a desired number of reps.

When doing burpees with resistance bands, it's important to use a band that provides enough resistance to challenge your muscles without making the exercise too difficult. 

Try a heavier band if you can do more than 20 reps without feeling fatigued. Conversely, try a lighter one if the band is too heavy and you can't complete the desired number of reps.

5. Jump Squats

The jump squat is a plyometric exercise. When performed with resistance bands, the exercise provides additional resistance to the legs and glutes, which can help to increase power and explosiveness.

The jump squat is a movement that should be performed quickly and under control. The goal is to use the momentum from the jump to help you move the resistance band up and down.

Start by standing with your feet shoulder-width apart and the resistance band wrapped around your legs just below your knees. Lower into a squat position, then explosively jump up as high as you can. As you land, quickly lower back into the squat position and repeat the exercise.

Be sure to keep your core engaged and your back straight throughout the entire movement. And remember, the key is to move quickly and under control. Don't let the resistance band control you.


These five band exercises are a great place to start if you're looking for explosive exercises to improve your athletic performance. They're perfect for developing power, speed, and agility, and can be easily incorporated into any training routine. Give them a try and see how they can help you take your athletic performance to the next level.

If you're looking for a great way to get fit and stay in shape, then you should definitely check out ourresistance bands at POWERBANDS®! You can be sure you're getting high-quality bands that will last. Shop now!