This workout that consits of 3 components, will help you build explosiveness. The first exercise is mainly concentrated on your hip flexors, so you will have a more powerful leg drive when you are sprinting. The next exercise will focus on dynamic footwork for more controlled cuts during your competition. And finnaly the third exercise will be one-footed sequences that will help develop more body control on one foot. You will only need the Ladder and a set of Kinetic Bands for the 1-2-3 reaction pro workout. It is recomended to do this workout 3-4 times a week for great results.
Execution:
Hip flexor development:
- High knee
- Lateral high knee
- Hiesman
- Wide hops
Complete 2-3 sets with the Kinetic Bands on and then take them off and do 2 unresisted sets.
Dynamic foot speed:
- Waltz
- Scissor
- Icky Shuffle
- Shuffle lunge
- Torso twist
Complete 2-3 sets with the Kinetic Bands on and then take them off and do 2 unresisted sets.
Single leg power and control:
- In and out
- Zig zag
- Lateral
Complete 2-3 unresisted sets with each foot.
We recommend
Kinetic Bands are a great training tool used to help you improve your speed, muscular strength, reaction time, coordination, jumping and sport specific quickness by optimaly activating your muscles.
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