Bands, Chains, Whips and other tools in the dungeon

[Bill Hartman]

Improper application of bands can actually slow an athlete down, reduce ROM, and alter your recruitment patterns.

For instance, I see an exercise used with golfers where the band is stretched around the pelvis and the golfer turns into the resistance on what would be his follow-through. I hate that exercise. I creates an artificial deceleration for the left hip external rotators. This, in turn, can reduce dynamic flexibility of the hip in internal rotation (due to reduced recruitment of the external rotators eccentrically) during normal dynamic swings.

Golfers perceive this as strengthening the triple extension component of the trailing leg without consideration of the effect on the lead hip.

The same would go for any athlete performing a skill related drill or activity.

Simulation drills with any form of loading, whether it be weight or band resistance, is a tricky business and is much easier to screw up athletes than improve their performance.

Alwyn, How are you applying the bands for rotational movements??

Bill Hartman

[Alwyn]

To be honest Bill, i don't use them that much. I don't like to do much skill work with fighters - not my role.

The example in this case, is as an 'overspeed' device (hate that term but you know what I mean). The cord is attached to the hip to accelerate the movement, and ONLY into an impact shield - never the air. The shield overcomes the deceleration effect that will occur without it (explianed in Kurz book - stretching scientifically)

I never use the bands for resistance work unless it's in a Westside type dynamic effort lift. And actually even in that case I still reverse them often - using the bands to support the load and using a supramaximal load.

Basically - it's just a tool - can be useful in increasing eccentric load in running sport athletes during deceleration, but is probably the most misused piece of equipment there is.

AC

[Bill Hartman]

Agreed.

What do you think about using them to increase load on depth jumping?

Bill

[Alwyn]

Originally posted by Bill Hartman:
Agreed.

What do you think about using them to increase load on depth jumping?

Bill

Hmm. Never used that.

My only concern would be that the bands increased the eccentric load too much -- so that the amortization phase was too long. Therefore eliminating the benefit of the plyo in the first place.

But I've used loads (db's vests, sandbags) with shock plyos before - so I think it could be done.

AC

[Bill Hartman]

Sorry...wasn't clear. Just for added load for landings not reactive drills.

Bill

[dos]

Bill,

Did you see my video using the bungee to add the eccentric load during "stick" landings?

I use them ALL THE TIME (after my athletes demonstrate appropriate strength levels w/o the bungees). I also will use them with repeated jumps (squat jumps) not worrying too much about the increased amortization time since I am mainly trying to develop power when I use the gadget.

I love using loaded jumps, sand jumps etc. as I see so many great strength/power gains in all my athletes from these types of drills. I make sure my athletes know the difference between "reactives"(true plyos) and "explosives" (drills). Take care!

[Bill Hartman]

That's exactly why I asked the question. I've also read another article (I can't remember where) that mentioned it as well.

You guys did a great job by the way.

Thanks for the info.

Bill Hartman