Introduction
We have carefully selected 4 unique and outstanding exercises to improve your specific athletic abilities just for you. Top exercises, which inherently require an exceptional individual approach and represent an enormous challenge with the Kinetic BANDS. Their effect is remarkable and quickly visible.
Objective
Wall drill exercises help improve the frequency of your steps and by doing so, they overcome your sprint limits. With the combination of these exercises and the Kinetic-BANDS, you get a feeling of lightness with which you will improve the speed of your step. By doing these exercises, you will intensively target hip flexor flexibility, leg muscles, strengthen jumping joints, ligaments and ligament tissues, and also other muscles of your body.
Without the Kinetic-BANDS, the execution is almost impossible. Kinetic-BANDS Wall Drills exercises strengthen your hip flexor muscle group, leg muscles and hip flexor flexibility.
Breathing
Breathing needs to be correct; breath in through your nose and breathe out through your mouth.
Kinetic-BANDS Rake
Stand straight next to a wall or a fence. Lean on the wall (fence) with your hands, somewhere at your eye height. Slightly bend one leg and start executing the Rake exercise. Do a half circle with your leg explosively and fast. Between doing this motion take a slight break before doing a new half circle. The goal is doing a fast and correct half circle. Your Upper Body needs to be tight, flexed and stable, and your toes need to be facing down. When you are doing the half circle, raise your knee at a 90 degrees height. You need to be looking straight in front of you.
Do approximately 10-12 repetitions with each leg, with the Kinetic-BANDS on, and after that do 6 more repetitions without the Kinetic-BANDS on your legs. When doing this exercise help yourself with all your muscles by flexing them and keeping them tight, especially your back muscles.
This exercise is difficult to execute, and due to the use of Kinetic-BANDS, your movements will be restricted, and that is why you will need enormous help from your muscles.
Kinetic-BANDS Wall Drill
Stand straight next to a wall or a fence. Lean on the wall (fence) with your hands, somewhere at your eye height and move both feet back (30-50cm). From this position start doing the Wall Drill exercise by ''sprinting'' on the spot. Your execution of the exercise needs to be as fast as possible, with the highest amplitude of your movements, where you should not forget to raise your knees as high as possible. Your Upper Body needs to be tight, flexed and stable, and your toes need to be facing down. ''Push'' the wall (fence) with your hands. You need to be looking straight in front of you.
Execute the exercise for approximately 11-14 seconds with each leg, with the Kinetic-BANDS on (2-3 sets) with 60 sec pause in between sets, and after that immediately do one more set for 8 seconds without the Kinetic-BANDS on your legs. When doing this exercise help yourself with all your muscles by flexing them and keeping them tight, especially your back muscles.
This exercise is difficult to execute, and due to the use of Kinetic-BANDS, your movements will be restricted, and that is why you will need enormous help from your muscles.
Kinetic-BANDS Wall High Knee
Stand straight next to a wall or a fence. Lean on the wall (fence) with your hands, somewhere at your eye height and move both feet back (30-50cm). From this position raise one leg to a 90 degrees angle, and hold it there. Your other leg should be straight with your foot planted in the ground. Explosively and in synch, with the highest amplitude possible switch legs. Your Upper Body needs to be tight, flexed and stable, and your toes need to be facing down.
Execute the exercise for approximately 18-20 seconds with each leg, with the Kinetic-BANDS on (2-3 sets) with 60 sec pause in between sets, and after that immediately do one more set for 10 seconds without the Kinetic-BANDS on your legs. When doing this exercise help yourself with all your muscles by flexing them and keeping them tight, especially your back muscles.
This exercise is difficult to execute, and due to the use of Kinetic-BANDS, your movements will be restricted, and that is why you will need enormous help from your muscles.
Kinetic-BANDS Holding Wall Drill
Stand straight next to a wall or a fence. Lean on the wall (fence) with your hands, somewhere at your eye height and move both feet back (30-50cm). From this position execute a periodical, swift leg raise and drop. The execution needs to be fast with the highest amplitude of the movement, where you should not forget to raise your knees high. Take some time in between before you raise your leg again. Your Upper Body needs to be tight, flexed and stable, and your toes need to be facing down.
Execute the exercise for approximately 25 seconds with the Kinetic-BANDS on (2 sets with each leg) with 60 sec pause in between sets, and after that immediately do one more set for 12 seconds without the Kinetic-BANDS on your legs. When doing this exercise help yourself with all your muscles by flexing them and keeping them tight, especially your back muscles.
This exercise is difficult to execute, and due to the use of Kinetic-BANDS, your movements will be restricted, and that is why you will need enormous help from your muscles.
Folge uns:
Advice
When you are executing the Wall Drill exercises, you need to be maximally focused and you need determined, fast and in synch movements. The muscles of your entire body need to be maximally active, because only if they are, you will be able to execute maximal movements. The goal is to go over your limits, that is why you need to be maximally rested before each execution. Be careful on your breathing.
Work time and number of repetitions
It is particularly important to be aware of your capabilities. So, always give priority to quality over quantity. It is very important to execute these exercises as stated before, with the Kinetic BANDS strapped around your legs and without the Bands on. Between repetitions take a 45s - 1' break, and take no break when doing exercises without the Kinetic-BANDS on. Together do 2-3 sets, somewhere around 3x a week. Maximally rest between repetitions and take a 5' rest between every set. Quality over Quantity!
Warning
Selected exercises or programs are suitable only for the more willing exercisers and athletes, who are in a regular weekly training process, and are not suitable for people with any injury or health problems, and for pregnant women.
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