Beach Volleyball Training 101: Resistance Band Exercises

Resistance Band Exercises
A resistance band is a simple piece of exercise equipment that is affordable and portable and can be used anywhere at any time. It doesn’t matter what your needs are, using a resistance band is an excellent addition to your workout routine. These bands can be utilized for strength and conditioning, injury prevention, as well as rehabilitation. Excellent for home exercise programs, a resistance band is adaptable and can be easily integrated into any training program. Choosing a band to use will depend on what you are doing, and luckily you have options, so you have the ability to have control over your workout. Typically resistance bands are color-coded to represent the resistance or stiffness level of the band. While this can vary between manufacturers, the standard color coding chart goes like this:

Yellow – Thin
Red – Medium
Green – Heavy
Blue – Extra Heavy
Black – Special Heavy
Silver – Super Heavy

We recently spoke about the benefits of resistance bands, and how it can help your game. Resistance bands can help improve your speed, improve your balance, help your flexibility, and reduce joint pain by providing muscle-building tension. If you want to take your game up a notch, check out these effective resistance band exercises and incorporate them into your workout routine.

1. Alternate Lying Chest Presses

• Lie down on your back.
• Place the resistance band underneath your back. Hold each end with both hands.
• Only press one arm up at a time, towards the ceiling. Return to starting position.
• Repeat sequence with the other arm.

2. Biceps Curls

• Stand with your feet shoulder-width apart.
• Keep your knees slightly bent.
• Step onto the middle of the resistance band with both feet. Make sure you keep your feet shoulder width apart.
• Grasp each end with an underhand grip. Make sure your palms are facing forward. Keep your arms hanging down at your sides, and keep your elbows close to your body.
• With both hands, simultaneously flex your elbows up and curl the resistance band up towards your shoulders. Return to the start position.
• Tips: Make sure your elbows remain close to your sides, and your back and head stay straight. Only your elbow joint should be moving.

3. Squats

• Step on the resistance band. Make sure you keep your feet shoulder width apart.
• Take the ends of the resistance band with each hand, pull it up towards your chin and hold the band at shoulder level.
• Perform a full squat. Make sure you continue to hold the resistance band at shoulder height.
• Return to the starting position.

4. Lunges

• Stand up straight, with your feet hip-width apart.
• Take one leg and take a step backward, standing on the ball of your foot.
• Place the resistance band underneath your front foot and hold the ends with each hand.
• Make sure your head and back are held up straight.
• Lower down your body by bending at your right hip and knee. Lower down until your thigh is parallel to the floor. Keep your body in a straight line.
• Return to the starting position and repeat with the other leg.

5. Leg Extension

• Lie down on your back with both legs extended.
• Place the resistance band underneath one foot and hold each end with your hands. Make sure your arms are bent by your sides, and the band is centered under the arch in your foot.
• Bend your knee into your chest.
• Press down your elbows towards the ground. Lift off your hips off the floor while you extend out your leg at a 45-degree angle.
• Lower your leg back down to the starting position. Repeat exercise with the opposite leg.