1. Leg press – load method: Depending on the design of your specific machine, this is usually done by attaching two bands together in a slipknot, attaching each end to the two sides of the leg press and passing the bands behind the seat. (attach one end, pass behind the seat and then attach to the other end) Bands used: Mini, Monster Mini, Light, Average, Strong.
3. Stabilization squat: Bands are used to create an unstable environment in this ground base exercise. Changing the angles by anchoring the bands in different tensions and heights will force the athlete to make neuromuscular adjustments leading to improved proprioception and balance. Bands used Mini, Monster Mini, Light, Average, Strong.
4. Stabilization lunge: Bands are used to create an unstable environment in this ground base exercise. Changing the angles by anchoring the bands in different tensions and heights will force the athlete to make neuromuscular adjustments leading to improved proprioception and balance. Bands used: Mini, Monster Mini, Light, Average.
5. Leg extensions: Though not a functional exercise, the leg extension can greatly improve quad strength. One inherent problem with the leg extension is the fact that the movement begins from peak contraction and the muscle is loaded the most at the point where it is in its weakest position. Because of the mechanical advantage of muscles, (stronger towards the angle they normally maintain in the body, Edman 2003), it is impossible to safely overload the quads throughout the range of motion in the leg extension exercise. By anchoring on end of a Flexband to the base of the machine and then attaching the other end to the leg pad, we will load the muscle more where it can lift more and make the leg extension a safer and more effective movement. Bands used: Mini, Monster Mini, Light, Average, Strong.
6. Augmented Depth Jumps: This is a great exercise for working on deceleration and change of direction. Augmented Depth Jumps are to be used only after the athlete has adapted to regular depth jumps. Attach bands to an object on floor level and have the athlete wear the other ends of the bands on his/her shoulders using the Adhesive Belt to hold them in place. This will accelerate the athlete to the ground starting from the initial momentum phase (when the athlete jumps off the box). An alternative method is to wear the bands as shown. This is not as hard as the bands accelerate the athlete starting only with the initial contact phase when the athlete’s feet touch the ground (Termination of momentum phase, Siff and Verkhoshansky, 1999). Bands used: Mini, Monster Mini, Light.
